Get Fitter... I'm definitely back!

I'm back on it!

*Always remember to warm up pre-workout and cool down/stretch post workout*

Monday:

I had 40 minutes (max) to squeeze in a workout, my lazy, non-creative self settled for a hill walk. This time I didn't reduce my speed OR incline during my rest periods. This way I ensured the intensity was increased! (--> Hill Walking post <--)


Tip: Don't skip a workout session because you don't have enough time, just increase the intensity and you'll still get a great and effective workout!

Wednesday:

This time I had 45 minutes to spare... so I went for a 7am run. It was hot but very bearable :) I played some old music like Survivor (Destiny's Child), some DMX, some Lil' Kim, just random old tracks. My run was a bit more enjoyable singing (or rapping) along ;)
Once I got indoors, after my 40 minute run, I did 5 sets of 10 pressups: 10 pressups, 30s rest (5 times).

I'm back! :)

Change is Good

Sometimes you just don't have the time OR motivation to train. In my case, I had the motivation but NO time last week. I had grand plans for my training, especially with my Get Fitter challenge.

When I noticed I was failing everyday, on Friday evening, I got out my workout gear and went for a 45 minute run. It was 7pm and the sun was still BLAZING here in Texas.

I haven't gone for a run in YEARS. I stopped running over 2 years ago and I haven't been tempted to start again. Funny how that was what got me back into my training routine.

What's the point of this random post?

Sometimes, when your workouts just aren't happening, all you might need is a change, just to switch things up. 





Guess who's running (only once) this week ;) Of course I'm training Monday to Friday this week :)

Have a nice week,

Have a nice week!

Get Fitter... Friday!

Whoop! It's Friday :) I have the weekend off exercise!

My glutes are still sore from the hill walking on Wednesday. Of course it will be included in next week's plan, maybe twice!

I'm definitely going to give my glutes a break today. I'll post my workout once I'm done.


*sigh* Guess who didn't workout? 

Get Fitter... Thursday's Workout

I picked three exercises and decided on intervals.. again.

ONE

• Warm up for 5 minutes
• 15 burpees
• 30s rest
• Repeat for a total of 10 sets

TWO

• 10 thrusters (60% of heaviest possible)
• 20s rest
• Repeat for 5 sets
• 15 thrusters 
• 20s rest
• Repeat for 5 sets

Dumbell Thrusters

THREE

• 45s plank
• 30s rest
• Repeat for a total of 10 sets



Plank

• Cool down and stretch

Total time: Just under an hour.

Photo Credit: Fit Pro Life

Get Fitter... Wednesday's Workout

I was very excited about my new trainers but not too excited about thinking up a workout so...

I did Monday's planned workout but made it harder (I had a 10lb/4.5kg dumbell in each hand, I remember doing hill walks with Fitter London's Keris with dumbell - HELLISH). This was much harder than I expected.
10lbs usually feels like nothing to me but after today's workout, I hate dumbells right now! Haha!

GREAT for the glutes (butt, tush, a**), trust me! And, of course, endurance

5 minutes of warm up: slowly increased speed.
2 minutes @ Incline of 5, Speed of 6.5 kph (4 mph) with dumbells, pumping arms to work them and assist my walking
1 minute rest @ incline of 3, speed of 3.5mph, minus dumbell
2 minutes, Incline 6, same speed, with dumbells
1 minute rest

I kept increasing the incline by 1 until I got to 12 (that's the max on the treadmill here). (I did try to increase the speed a few times but stuck to 6.5kph after a while, ha!)

After the final round (9 or 10 sets in total), I did a couple of 1 minute hill sprints.

Cooled down for 5 minutes.


Total Workout time: 45 minutes.

I feel great! I'll do something similar next week, with 15lb dumbells.

You can adjust this to suit your fitness, increase/decrease speed, increase incline by 0.5, reduce total workout time to 30 minutes... 

MY NEW SHOES :)

Yes I'm dedicating a blog post to my new shoes :) I've not bought a new pair of *REAL* trainers in a long while. I have three, two of which I wear quite often - and they are both Asics (sidenote: I went to a store in and pronounced them Ah-sics, the attendant smugly said "Oh yes, our Ay-sics are over there". It hurt, a little ;) ).

I bought my first pair of Asics shoes in 2005 and I haven't looked back. I initially bought them for running (their main purpose, as advertised), I used to be a regular runner back then, but when I stopped running, I noticed that they were still great for my other workouts. Perfect!

I've been cheap as my two shoes have lasted longer than usual, this is mainly because I don't run in them so they lasted ages. I might buy another pair and give my old ones to charity.

Woohoo, let the REAL workouts begin!

Tips on buying workout/running shoes:

• If you're a runner, and you have access to stores that provide gait analysis, GET THAT DONE! I wore random Nike trainers when I took up running, within weeks, I had aches and pains from the impact. I learned I had to get the right shoes with cushioning (to soften impact) and all round support. Asics were the brand advised for me but everyone's different, what works for you won't necessarily work for me.
• Always buy a slightly bigger pair of shoes (half a size or a full size) than your regular shoe size as the feet swell during exercise (especially running).
• Don't be fooled by how pretty shoes in the store might look, do your research :)

For more info on Asics: http://www.asicsamerica.com/ and http://www.asics.co.uk/

Get Fitter... Week 2

Again, sticking to at least 4 workouts between Monday to Friday. his week will be 3 intervals sessions and one strength session...

I planned to do some hill walking intervals on the treadmill but I'm buying my trainers on Tuesday (tomorrow).

Try this:

• Warm up for 5 minutes
• Increase speed to 6-7 RPE (Rate of perceived exertion. On a scale of 1-10, 1 being the easiest). This varies for everyone so I won't put an exact speed. And incline to 5. 
• Walk for 2 minutes.
• Reduce speed to a very slow walk for 1 minute.
• Increase, 2 minutes walk again.
• Repeat this 8-10 times.
  **Challenge yourself by slowly increasing the incline or speed as you go on**
• Bring down the incline and speed, cool down for 10 minutes.
• Stretch.

Now you can replicate this on a cross trainer (elliptical) or even outdoors (find a hilly area).

:)

Friday! Week One over!

I have been so busy! I had to take Wednesday and Thursday off (exercise). Back on it today.

Today will be a combination of strength and intervals to make up for yesterday :)

Workout will be posted here later.

Get Fitter... Wednesday

This week, I took Wednesday off :)

What did you do?

Get Fitter... Tuesday's Intervals

Keeping it simple today.

Interval training is great for fat burning and endurance. Do you like running for an hour? Cut down your training time by half and see better results with interval training! Haha, that sounds like a sales pitch ;)

For every exercise, get in as many reps as you can. Try to maintain the same number of reps for every set... it hurts.

30s of burpees (jump up, instead of standing up to make it more challenging)
30s rest
10 sets

Burpees

30s of floor jacks (progression: with pressups)
30s rest
10 sets

30 seconds of plank
30s rest
10 sets

Floor Jacks? Plank? Watch this video for pointers:




Photo Credit: Fit Villains

Get Fitter in June!

Yep! Another challenge!

I'm away from home for the entire month of June and my routine is going out of the window... *sigh* So, I decided to work on a plan for June to make sure I meet my fitness and nutrition targets. I've also made a pact with Keris (of Fitter London), she'll be sharing some of her crazy workouts with me and I will attempt to do them... *ahem*

I tweeted all of this last week and a few people were interested so this challenge was born!

What's it about?

• 2 mandatory 30-45 minute strength sessions* per week
• 2 mandatory 30 minute interval sessions** per week
• 1 optional extra session a week (anything you like: cardio, strength, yoga, dance, etc)
• Nutrition is always important.

For example, my workout routine this week will be:

1. Monday - Strength
2. Tuesday - Intervals (Bodyweight or Cross Trainer/Elliptical)
3. Wednesday - Strength (OPTIONAL)
4. Thursday - Intervals (Bodyweight or Cross Trainer/Elliptical)
5. Friday - Strength 
6. Saturday & Sunday - Rest

* Strength Training: Read THIS BLOG POST for more information on strength training. There is a sample workout you can start with. This also includes ab/core strength. I will post more during the week...

**Interval sessions will be cardio (cardiovascular exercise) based i.e. running, cycling, elliptical, burpees,  mountain climbers, etc.
READ THIS for more information on Interval training.

I will blog my workouts after each session, I aim to post some videos of my strength sessions but l won't promise anything (you know me!).

If you're interested in joining me on this challenge, let me know :)

My Workout on Monday

I didn't have enough time to train so I squeezed this in:


Strength Training


A.
- 15 Deadlifts (Progression: Single Leg Deadlifts)
This works the Legs, Butt and Back: Quads (A), Hamstrings (B), Glutes, Lower back, Trapezius(C), and lats (D).

- 15 Pressups
This works the chest, arms and shoulders: Pecs, Triceps and Delts.

Rest: 1 minute.
3 sets i.e. Repeat 3 times


B.
- 20 Dumbell Thrusters
Total body workout, working the arms, bums and legs. Use weights that are 60% of your hardest possible.

- 1 minute Wall Sit
Legs, Legs and Legs! This burns!
Keep your back against the wall and your ankles should be in line with your knees to maintain a 90 degree angle.

- 1 minute Plank
Abs and Arms. Elbows in line with your shoulders and maintain a straight line from your shoulders to your heels. DO NOT LET YOUR HIPS DROP.

Rest: 1 minute 
3 sets

Photo Credit: Belly Fat Loser, Fit Tip Daily, Active Health Academy,