Wednesday – Day 3

Having got over all the ‘excitement’ from yesterday I was back to the workouts this morning nice and early. Up at 5am and juice made and on treadmill before 6am. Watched sun come up as I got some miles under my belt and was rewarded by a display of hunting skills courtesy of the local barn owl. He was out hoping to catch a mouse or baby bunny – of which there are many at the moment. One corner of my garden is seriously out of bounds unless you fancy yourself as ‘Alice in Wonderland’ falling down a rabbit hole!!

Anyway, the owl made it worth while getting up early and certainly made the run seem less hard work. Gave the legs a bit of a rest this morning and did an upper body workout instead before going to a yoga class. I was a bit worried the legs wouldn’t be up to 90 minutes of yoga but it actually did them a lot of good and I came away feeling incredibly stretched.

So, today’s exercise has been:-

2 workouts today

Workout 1 – 20 minutes on treadmill – 5 minutes warm up and then a straight 15 minute run

Upper body workout with 6lb weights

2 rounds of the following exercises, 1st round 20 reps with oblique twists between each exercise, 2nd round 10 reps no rest between exercises.

  1. Upright row
  2. Lateral raise
  3. Shoulder press
  4. Rotator cuff
  5. Reverse curl
  6. Pec dec
  7. Tricep extension
  8. Bicep curl

The two rounds took about 15 minutes in total.

Workout 2 – 90 minute ashtanga yoga class.

Food today has been:-

Orange, grapefruit, celery and banana smoothie

5 medjool dates – post yoga workout

large salad with lettuce, cucumber, tomato, beetroot, red onion, raw sheeps cheese, sprouts and olives

1/2 pineapple

1 apple

1 kiwi

How did I feel today:-

Legs still achy so I sprayed with very cold water in the shower again for a bit longer this time. Not sure if its working or not but will keep going with it for a few more days. The running felt easier this morning and I was able to ‘comfortably’ run for 15 minutes. Am really enjoying the additional workouts thus far but then I am only 3 days in!!.

Thanks for reading…………..

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Tuesday – Day 2 and information not for the faint hearted!!

Day 2 and for those of you with a delicate constitution I would advise that maybe you skip today’s post and pick it up again tomorrow!! For those of you left, you have been warned – this post may give you more detail than you wanted!!

Exercise wise I managed to get the bulk of my workouts in first thing which was great as I have had a busy day. I was hoping to fit a short yoga practice in this afternoon but time has run away with me today and it is looking likely that I will have to skip the yoga practice. Not great but I have a 90 minute class tomorrow so will work extra hard then to make up for it.

As predicted my legs ache today, they felt a lot better after my run this morning but then another bout of interval training put pay to that. I blasted them with very cold water in the shower after my workout so am hoping that they will feel slightly better tomorrow.

Ok, gory information next……….today I had my first colonic!! I have been wanting to have one for a while and we finally found a therapist that we liked the sound of – very important!! I was very intriged and excited to see ‘what’ would come out and ‘how’ much (does that make me weird!!) and after a slow start it seemed that someone turned the tap on and I was not disappointed – ‘where the heck did all that come from??’ was my initial thought – he he. The therapist reackoned that I released a ‘few’ lbs of waste – she even went ‘wow’ at one point – although I am not sure if that was good or bad!! The whole process was a lot less ‘urgh’ than I had imagined and I came away feeling a lot lighter, sharper and like I was floating on air. I am booked in for another in a few weeks time.  I would definately recommend them to everyone – think of it as cleaning out the drains, we all need it as you will be amazed at what ends up in our systems. She asked at one point if one of my cats was black?? as there was a definate cats hair in there!! I’m just surprised she didn’t find a furball……

Anyways, exercise today was:-

20 minutes on treadmill – same routine as yesterday

Interval training – 30 secs work/10 secs rest x 3 sets

  1. Plie squat jumps
  2. Taping push ups – 3/4 pushups back to plank and tap opposite shoulder with hand.
  3. Deep walking lunges – lunge first forwards then back, change legs
  4. Boat ups – start in boat position, lower to ground with shoulders and feet off floor and return to boat.
  5. Gets ups and high knees – 5 high knees then drop onto stomach. As soon as you hit floor jump back up and repeat.
  6. Leg lifts – as yesterday
  7. Mountain climbers – split squat thrusts
  8. Tricep dips
  9. Skater jump lunges

Food today has been:-

Orange, grapefruit, celery and banana smoothie

Large salad with lettuce, wild garlic, tomatoes, beetroot, cucumber, red onion, olives and salmon

5 medjool dates – am loving these at the moment as they are just like soft toffee.

1 clementine

1 mango and 1/2 pineapple

1 raw chocolate cupcake

How I feel today:-

Aside from achy legs I am feeling really positive and already feel like I have more energy. I love working out first thing in the morning as it gives my whole system a real kick start to the day. Am a bit disappointed that I didn’t get in my yoga workout as well but in future I will just have to plan things better.

Thanks for reading………………

Note to ‘Bluesky’ – sorry haven’t had time to write up avocado recipe today but it was a success and so will be up in a day or two…….

Monday – Day 1

Today is day 1 of my 30 day fitness challenge. Whoo hoo….am really excited about getting my booty into some serious shape that I am already thinking about extending it to 60 days. I may feel differently tomorrow though!!

I have an easy day work wise with some clients later in the day so it was a good day to begin. I managed to get my workouts in before midday and am sitting here eating my lunch as I write up today’s blog entry.

Exercise today has been:-

2 workout as follows

1. 20 minutes on treadmill – 5 minutes warmup at a fast walking pace and then I just did random run/walk intervals. I will be more structured with the intervals (i.e. speed and length) in a few days but today I just wanted to get back into running mode again.

Interval workout *– 30 secs work followed by 10 secs rest (took about 25 minutes)

  1. Squat and shouder press left arm
  2. Squat and shoulder press right arm
  3. Wide leg burpee
  4. One leg bridge lift – left leg
  5. One leg bridge lift – right leg
  6. Press ups
  7. One leg sit and lift – left leg
  8. One leg sit and lift – right leg
  9. Plank

Complete 3 sets

Stretches

2. Ashtanga yoga practice – to end of standing and some hip openers – 25 minutes

Food today has been:-

Handful of medjool dates after each workout

Green smoothie – oranges, grapefruit, celery, spinach and banana

2 raw chocolate cupcakes

1 large salad with lettuce, cucumber, red onion, tomatoes, black olives and salmon

Mushroom and avocado pate in lettuce wraps with tomatoes and olives

1/2 pineapple and some kiwis

How I feel today:-

My legs felt like jelly after the interval training – lol, but it was a good feeling in a macabre kind of way. It was a different sort of ‘tiredness’ to how I feel after doing a 90 minute yoga workout and I could definately feel that I had worked my larger muscle groups (quads and hamstrings) in my legs in a more intense way. I’m looking forward to day 2!!

Thanks for reading……..

*I took the interval training from Zuzanna’s ‘Bodyrock TV’ site – http://www.bodyrock.tv

Thursday – Gearing up for a challenge…….

On Monday I am embarking on a 30 day fitness challenge. I need the motivation of a challenge and my body needs a kick up the booty to push me into summer – which is going to be glorious this year folks – you heard it here first – and so plenty of opportunities to rock a hot body.

Most people assume that because I am a Personal Fitness trainer then I must be exercising all day. That’s a myth I’m afraid. When I am with clients then I am not training – they are. It is my job to motivate them and to make sure that they are doing the exercises with the proper form. I couldn’t do that if I was exercising as well. I may run and power walk with some of them but for the most part I am not training with them. Which means that I have to find other times in which to do my own exercise. This can be tricky as I also have a life that needs organising – food to shop for, chores to run etc, etc. In short I live in the real world with all its distractions and so I too find it difficult to always find the time and stay motivated. Which is why having goals and setting challenges can be so helpful. I love a challenge and have been a bit short of them lately as I have been concentrating on my yoga so much that I haven’t even allowed myself to think about doing anything else.

That is all about to change though and I have set myself some challenges for the rest of the year which start with my little 30 day fitness challenge that will kick it all into orbit.

As part of my challenge I intend to start running again. The last run I had was the London Marathon last year. I haven’t worn my running trainers since and they have been sitting very sadly and dejectedly in the shoe rack for the best part of a year. My heart strings have finally been tugged though and I will be dusting them off and giving them some TLC in the days to come in order to have them in tip top condition for the start of my challenge.

So, as well as continuing to improve with my yoga my additional goals for the next 30 days and beyond are:-

  • To run a 45 min 10K
  • To have a ‘washboard’ stomach and a well defined ‘six pack’ – I have at various times in the past had a two, three (strangely!) and even four pack but never the full ‘you could bounce a tennis ball of it’ six pack.
  • To improve my cardio fitness with interval training.
  • To be able to do full, nose to floor press ups without going bright red and imitating a dying pig!!

I will try and blog daily throughout my challenge and I will also be paying more attention to my diet as I will be increasing my exercise levels quite significantly. I am really excited about the challenge and hope to video my progress throughout the 30 days.

Until Monday, thanks for reading…………….

Tuesday – Evaluating my diet and exercise

Yesterday saw me sit down and have a good long think about my exercise and diet regimes (for want of a better word) and after sleeping on it last night I have decided to implement some changes as of today.

Exercise first – for many months now my own exercise programme has revolved soley around Ashtanga yoga. I love it and it isn’t about to change.  When I get on my yoga mat the whole world disappears and I find myself concentrating on my breath and posture and pretty much nothing else. My mind doesn’t start wandering off wondering what to cook for tea, for 90 minutes it is all about my body and movement. However, lately I have found myself missing my running. Running used to make up a large part of my fitness programme and the time I spent either on the treadmill or on the road was my ‘me’ time. Time to think and let my mind wander. I miss it and I also miss the training for and the challenge of races, even though I was never very fast I still got a buzz out of taking part. Although I haven’t the time in my schedule to train for half marthons and marathons like I used to I realised yesterday that I have got the time to train for 10K’s and shorter distances. So today I got up and took the dust sheet off the treadmill and got back on. It felt good. I also want to do a 30 day fitness challenge for my website which will involve daily videos and so I need to get ‘fit’ for them as well. I have a window of 1 hour in the morning whereby I can legistically run and workout and still manage to fit in my yoga 5 times a week as well. I’ll post more detail in the coming days and link to my website when the 30 day challenge is up and running.

I have also been having a bit of a re-think about my diet. I love raw food and do not intend to change anything radically, but, over the weekend we managed to source some raw goats and sheeps cheese (unpasturised) which was very exciting (I know, I need to get out more!!) I also ate some fish which I must confess to missing enormously. So, I made the decision to allow both fish and raw cheese back into my diet. The rest will stay the same so I guess I will be 90-95% raw?? something like that which feels ok.

These were two quite big decisions for me, especially the diet, but I am glad I have finally addressed them. I love that my fitness programme is always evolving and I guess my diet will too. I am sure once I am living in Bali – my current dream location – then I will drop the cheese and fish and probably eat exclusively fruit, but for the time being it is what it is.

Today’s food has been:-

Green smoothie – oranges, grapefruit, celery, spinach and banana

2 apples

Large salad with lettuce, red onion, cucumber, olives, beetroot, tomatoes, sprouts, raw cheese and unrefined olive oil.

1/2 pineapple

2 clementines

2 bananas

1 bar conscious chocolate with maca, vanilla pods and wild blue-green algae (yummy)

Exercise today has been:-

20 mins on treadmill

Ab workout (about 20 minutes)

30 minutes ashtanga yoga self practice

Thanks for reading………