Monday – Fitness challenge wrap up and juice feasting……

Today is day 29 of my 30 day fitness challenge and whilst I haven’t blogged over the last week or so rest assured that I have been keeping up with my challenge and  exercising on a daily basis.

My exercise now falls into 3 categories:- yoga, running and interval training and whilst yoga still takes centre stage when it comes to my daily workouts I am keen to keep up with both the running and the interval training. I am being careful not to overdo the running as it can have a detrimental effect on the yoga – running tightens muscles; especially hamstrings, and with yoga you are looking for the opposite effect to be true. Luckily so far I haven’t seen any adverse reactions to my running – probably because I run so slowly – hehe – so for now I will keep it going as it is.

So, my 30 day fitness challenge has been very successful and I have a renewed appreciation for daily exercise. I will definately be keeping it all going.

Having kick started my exercise again it has made me look at other areas that can use a little overhaul. My diet is pretty good these days being about 95%raw with the odd piece of fish or raw cheese. Over my years of being raw I have tried many times to do a juice feast but have never lasted beyond 7 days. So, my next challenge (I am a girl who loves a challenge!!) I am planning a longer juice feast. Starting today I am going to try and juice feast until the beginning of June when we are going away for a few days. I will probably aim to feast until the 5th June which gives me 27 clear days. I have enlisted some help in the motivation stakes  in the form of my little sis who is going to be doing a modified juice feast alongside me. She will juice for breakfast and lunch and then have a salad for her tea. Hopefully we will be able to keep each other on track.

Exercise today will be:-

Ashtanga yoga full self practice – about 90 minutes

Juices today will be:-

Orange, grapefruit, celery and spinach

Pineapple and pear

Apple,  spinach and cucumber

I will be aiming to get in about 4 1/2 litres of juice a day plus water and hot teas. It usually takes me a few days to get used to drinking that amount of liquids so I guess the first few days may be a little short of the 4 1/2 litres required.

Thanks for reading…………….

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Wednesday – Day 17

It’s beginning to feel a bit like ground hog day with these fitness updates………so apologies for that. The truth is though that I am pretty much doing the same sort of exercises each day – treadmill, interval training and yoga and today has been no different.

The treadmill and interval training I had done and dusted by about 7am this morning and then I went out to do a yoga class. It is a full moon today and traditionally in Ashtanga yoga you wouldn’t practice on either a full or a new moon. So today’s class was more like a workshop and more stop/start but very productive nonetheless.

Food today has been:-

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

Pineapple and mango juice x 2

Orange, grapefruit, cucumber and spinach juice

That’s all there is to report for today.

Thanks for reading………….

Wednesday – day 10 and a lone duck egg…..

Day 10 already and I am a third of the way through my 30 day fitness challenge. I am pretty sure that I will continue with the running and interval training after the 30 days are up but this challenge has been a great way for me to bring the focus back to my own fitness programme.

Exercise today has been:-

No treadmill today as my legs and quads in particular were really stiff yesterday and this morning so I gave them a day off to recover. They already feel a bit looser so hopefully by tomorrow they will be back on form and I can resume with the running.

Ab workout

  1. Leg lift, V crunch, bum lift x 20 reps – lying on your back with legs extended along the floor raise both legs together to 90 degrees making sure that the lower back doesn’t arch away from the floor too much. Take the legs apart to a ‘V’ and do a crunch taking the arms through the legs. Close the legs and do a bum lift – bringing hips and bottom up of the floor. Lower hips and then lower legs to about an inch from the floor before starting over.
  2. 1/2 bridge lift, toe crunch x 10 reps each leg – lying on your back with knees bent and feet hip distance apart. Raise the left leg to 90 degrees and do a bridge lift (lifting hips and bottom off the floor) return hips and with leg still raised perform a toe crunch – taking hands to toes. Lower leg and repeat on other side.
  3. Side plank lift x 10 reps on each side – lying on your side with top leg resting on floor in front of lower leg (like open scissors) Have bottom arm bent at 90 degrees so you are resting on elbow and forearm. Elbow is directly below shoulder. Lift torso off the ground making sure that the top shoulder doesn’t come forwards. Lower and repeat.
  4. Plank 1 min – either on elbows or hands make sure bottom isn’t too high – you want a straight line from shoulders to feet.
  5. Boat – Sit with knees bent and feet on floor. Leaning back slightly but not too much lift legs into air. Keep bent and aim to keep torso as upright as possible. Count for 5 breaths then release. Do 5 sets aiming to get the legs straighter each time.
  6. Boat/sink  x 10 reps – starting in boat as above, lower legs and torso down towards ground at the same time until feet and shoulders are about 1 inch above ground. Come back up to start position in a smooth motion not using the shoulders as momentum.

Workout 2 – 90 minute ashtange yoga class.

Food today has been/will be:-

Green smoothie – the usual

Salad with salmon – the usual

1 apple

3 medjool dates

1/2 pineapple

1 mango

Small bowl of strawberries

How I feel today:-

My energy levels are definately getting better and my legs in particular feel as though they are firming up. My arms are becoming more defined and the abs are beginning to peak through and look a little more interesting!!

Other news:-

Today we found a duck egg outside by one of our veggie plots. I have no idea how it got there but it is undamaged so I have put it in a box encased in straw and it is now sitting on top of our arga which may be a bit too hot for it but as I have absolutely no idea of what I am doing or what I am expecting to happen to it I will leave it there for a bit and then transfer it too the airing cupboard. I doubt it will hatch but you never know………

Thanks for reading……..

Thursday – Day 4

Short post today as busy busy with clients.

Exercise today has been:-

Workout 1 – treadmill x 20 minutes same as yesterday

Ab workout – only 12 minutes long. It is my belief that you don’t need to be doing hundreds of crunches in order to attain a washboard stomach. Good diet, no fat in the stomach area and a reasonable amount of exercise will help you achieve your goals. Think quality not quantity when doing ab exercises. The important thing is to keep good form throughout the exercise i.e holding the tummy in, not to pound away doing hundreds of crunches and only getting the form right for a few of them. My ab workout this morning looked like this:-

  1. Leg lift, V crunch, bum lift – 20 reps
  2. 1/2 bridge lift, toe crunch – 10 reps each leg
  3. Side plank lift – 10 reps each side
  4. Plank – 1 minute
  5. Boats x 5 holding for 5 breaths each
  6. Boats lowing down to floor and coming back to boat x 10

Workout 2 – ashtanga yoga practice to end of standing sequence.

Food today has been:-

Orange, grapefruit, celery and banana smoothie

6 medjool dates

1 apple

1 bar conscious orange chocolate

Cauliflower ‘couscous’ – cauliflower, tomatoes, olives, courgettes, red onion, wild garlic and seasoning.

1/2 pineapple and 1 kiwi

How I feel today:-

Legs are a lot less achy which is really good. Feeling a bit tired but then today is proving to be a hectic day. Roll on this evening and bed……..

Thanks for reading, more tomorrow………………….

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