ANOTHER New Regime
Today was my 3rd session of my new weights regime as designed for me by personal trainer Dipesh Patel from Bannatynes. It was legs and arms today so I was really looking forward to it as I always love the feeling I get after pushing my legs really hard - it bit like being tipsy without the hangover and weight gain :-)
Dipesh had shown me, during my 'free' personal trainer session how I could cut down on the exercises I was doing and focus my routine into just an hour. Apparently I had been just repeating the same muscle stimulation with slightly different exercises and it wasn't necessary. My workout totally lived up to my expectation and with the exceptions of the dips which I carried out on a machine, the whole routine could be done at home with a Swiss ball and a set of dumbbells which may come in handy on days I can't get to the gym.
Spent the afternoon eating for England - I had a massive appetite today - and burning it all off while vigorously cleaning my kitchen with the help of my eldest daughter (bless her!). Sounds like a day of hell for some people but I've had a great time :-)
Saturday, 22 August 2009
Thursday, 20 August 2009
A long long break.
Rest, reality and results.
I have not been blogging since my short break to Bruges - everything has been crazy busy since then and with my NUMBER 1 priority being my sessions at the gym - something had to give, and it was blog - I hang my head in shame.
Cycling in Bruges
Bruges was fantastic and I would recommend it to anyone who enjoys exercise, good food and a bit of historic culture. It isn't cheap, thats for sure but what a wonderful four days I had. The best day being (if I had to choose) the day myself and my OH hired trekking bikes for the day (12 euros each - bargain) and spent 12 hours in the saddle. Belgium is completely flat and so cycling is never too taxing though keeps you heart rate in a nice 'fat burning zone' - fabulous. It has totally got me hooked back in to road cycling (not static - I HATE that). Belgium is completely set up for cyclists with cycle routes clearly marked across the whole country and cycle lanes everywhere - the cyclist is king in Belgium, often the motorised traffic have to give way - how cool!!! Since being back I have been searching for the sort of bike I hired over there is was lovely, comfortable and very practical. I noted the name is was a Metro County Trekking bike (I think made by Raleigh) - so far no joy :-(
Reality
After arriving home on Sunday evening and trying to quickly catch up on a bit of washing and sewing up my eldest's new work trousers (thanks a bunch honey!!!) it was straight back to work and afterwards straight back to the gym. I had a bit of a stomach ache from eating off programme for 4 days and I found I just couldn't run on the treadmill, instantly got a stitch and had absolutely no stamina - decided instead to do several 10 minute sessions on various cardio machines and take it very easy. I was so disappointed with myself as I was looking forward to my run and it just goes to show that when you have trained your body to eat clean, not doing so is akin to taking poison (ok, so that is a bit dramatic, but you know what I mean).
Tuesday was the day of my new job interview. I was very excited and a tad nervous, though I do like interviews. I hadn't been looking to move but a friend had emailed me the advert and it is my dream job so I went for it even though I knew (and they would have known) I didn't have the qualifications or experience on paper! I wore my new suit, bought for the ocassion which looked lovely and made me feel very confident and powerful (nothing like a good pair of heels for that!).
Wednesday morning 10.10am - yes I noted the time. I received the phone call and I was offered the job - my heart leapt out of my chest. I am so excited, so flattered that they have taken a gamble on me and just thrilled with what will be my dream job - I've just got work to tell yet, but I can hang on a bit as timing isn't great.
AS and A Levels.
To add to my stress (the good kind) and strife (the ok kind) this week it was AS and A level results day yesterday. My youngest was awaiting her ASs and as a School Marketing Manager the results are very important to my job as well as obviously, good results make my job easier when selling the school. My daughter did well as did the school so I was more than happy and the nervous energy that has been running through my veins over the last few days was put to good use at the gym with great cardio and weight sessions.
Phew....... I feel out of breath just writing this all and remembering that it has been quite a week. I am off today to take my eldest to the hospital and I'm sitting here dressed and ready for the gym. A lovely quiet weekend is what is in order to re-group and spend some time smiling to myself and feeling that life is good with lots to look forward to.
I have not been blogging since my short break to Bruges - everything has been crazy busy since then and with my NUMBER 1 priority being my sessions at the gym - something had to give, and it was blog - I hang my head in shame.
Cycling in Bruges
Bruges was fantastic and I would recommend it to anyone who enjoys exercise, good food and a bit of historic culture. It isn't cheap, thats for sure but what a wonderful four days I had. The best day being (if I had to choose) the day myself and my OH hired trekking bikes for the day (12 euros each - bargain) and spent 12 hours in the saddle. Belgium is completely flat and so cycling is never too taxing though keeps you heart rate in a nice 'fat burning zone' - fabulous. It has totally got me hooked back in to road cycling (not static - I HATE that). Belgium is completely set up for cyclists with cycle routes clearly marked across the whole country and cycle lanes everywhere - the cyclist is king in Belgium, often the motorised traffic have to give way - how cool!!! Since being back I have been searching for the sort of bike I hired over there is was lovely, comfortable and very practical. I noted the name is was a Metro County Trekking bike (I think made by Raleigh) - so far no joy :-(
Reality
After arriving home on Sunday evening and trying to quickly catch up on a bit of washing and sewing up my eldest's new work trousers (thanks a bunch honey!!!) it was straight back to work and afterwards straight back to the gym. I had a bit of a stomach ache from eating off programme for 4 days and I found I just couldn't run on the treadmill, instantly got a stitch and had absolutely no stamina - decided instead to do several 10 minute sessions on various cardio machines and take it very easy. I was so disappointed with myself as I was looking forward to my run and it just goes to show that when you have trained your body to eat clean, not doing so is akin to taking poison (ok, so that is a bit dramatic, but you know what I mean).
Tuesday was the day of my new job interview. I was very excited and a tad nervous, though I do like interviews. I hadn't been looking to move but a friend had emailed me the advert and it is my dream job so I went for it even though I knew (and they would have known) I didn't have the qualifications or experience on paper! I wore my new suit, bought for the ocassion which looked lovely and made me feel very confident and powerful (nothing like a good pair of heels for that!).
Wednesday morning 10.10am - yes I noted the time. I received the phone call and I was offered the job - my heart leapt out of my chest. I am so excited, so flattered that they have taken a gamble on me and just thrilled with what will be my dream job - I've just got work to tell yet, but I can hang on a bit as timing isn't great.
AS and A Levels.
To add to my stress (the good kind) and strife (the ok kind) this week it was AS and A level results day yesterday. My youngest was awaiting her ASs and as a School Marketing Manager the results are very important to my job as well as obviously, good results make my job easier when selling the school. My daughter did well as did the school so I was more than happy and the nervous energy that has been running through my veins over the last few days was put to good use at the gym with great cardio and weight sessions.
Phew....... I feel out of breath just writing this all and remembering that it has been quite a week. I am off today to take my eldest to the hospital and I'm sitting here dressed and ready for the gym. A lovely quiet weekend is what is in order to re-group and spend some time smiling to myself and feeling that life is good with lots to look forward to.
Thursday, 13 August 2009
Off to Bruges with a spring in my step!
I'm Off
The train has literally just pulled out of St Pancras and I'm blogging from my Blackberry.
Off for 4 days in Bruges - no kids :-), no work :-), but no gym (boo).
Feeling much more positive about Bannatynes as I had THE BEST personal training session yesterday with Dipesh. He spent 2 1/2 hours with me and really showed me a fantastic 3 day split routine. He worked with me until my form was perfect and I was 'spent'. Can't wait to get going on my own next week. I was so tired I didn't do my running but felt more than happy with my morning.
The train has literally just pulled out of St Pancras and I'm blogging from my Blackberry.
Off for 4 days in Bruges - no kids :-), no work :-), but no gym (boo).
Feeling much more positive about Bannatynes as I had THE BEST personal training session yesterday with Dipesh. He spent 2 1/2 hours with me and really showed me a fantastic 3 day split routine. He worked with me until my form was perfect and I was 'spent'. Can't wait to get going on my own next week. I was so tired I didn't do my running but felt more than happy with my morning.
Tuesday, 11 August 2009
A busy time
Taking my eye off the blogging ball
Getting ready for my trip to Bruges - very exited but it means that I taking my eye off my blogg a bit as I don't seem to have enough time to think of things entertaining enough to write. I wouldn't wish to bore people with my day to day trivia - oh, ok then I will JUST mention my MBTs.
Have a problem with my toe - long story, on going, very painful. I needed to get some shoes that would love my feet, not punish them so after reading many good things about MBT shoes, I went off to look at them and see whether they were worth the hype and the money. Well, I now believe in love at first sight - or first try on. They are fabulous with a capital F. The comfort - well they are heaven. I tried 
on the classic sandle (see first pic) but decided that a closed in toe version would get more wear through the winter and at £125 I wanted them to get the wear. Behaved like a 5 year old and told the shop assistant that I wanted to wear them and could I put my trainers in the MBT box.
on the classic sandle (see first pic) but decided that a closed in toe version would get more wear through the winter and at £125 I wanted them to get the wear. Behaved like a 5 year old and told the shop assistant that I wanted to wear them and could I put my trainers in the MBT box.I then proceeded to go suit shopping in pure foot heaven :-)
Monday, 10 August 2009
Holiday Week
6 Mile Walk
Yesterday my OH and I plus my cousin and her OH all went off for a 6 mile walk in the Chilterns. It was absolutely Fab! The map we had downloaded from the internet was hopeless and so we rather went off track but 3 hours and nearly 600 calories later we felt achey but proud of ourselves and we were more than ready to hit 'The Greyhound' in Aldbury where we had a table booked for dinner.
I had a gorgeous tomato and vegetable soup to start and then a feta cheese salad for my main. A glass of red and a creamy cappucino finished of a really nice day and it was all the better for the lovely weather.
You see, who says fitness isn't fun :-)
Leisure Time
How great is it, when you have a few days off work and just chillin at home, that you can get to the gym in the day with the rest of the 'off peakers'. I've been to do my run this morning at the gym and then I will be going back to do my shoulders/chest/abs workout, early evening. I've got to squeeze my workouts into 3 days as I'm off on a romantic break to Bruges in Belgium on Thursday. Really looking forward to it.
Personal Trainer
When I joined my new gym (Bannatynes) part of the welcome pack was a free personal trainer session so I've booked mine today. I will be seeing him at 7.am on Wednesday morning and I asked that we concentrate on free weights - lets hope he can improve on my experience with 19 year old Katie!
Yesterday my OH and I plus my cousin and her OH all went off for a 6 mile walk in the Chilterns. It was absolutely Fab! The map we had downloaded from the internet was hopeless and so we rather went off track but 3 hours and nearly 600 calories later we felt achey but proud of ourselves and we were more than ready to hit 'The Greyhound' in Aldbury where we had a table booked for dinner.
I had a gorgeous tomato and vegetable soup to start and then a feta cheese salad for my main. A glass of red and a creamy cappucino finished of a really nice day and it was all the better for the lovely weather.
You see, who says fitness isn't fun :-)
Leisure Time
How great is it, when you have a few days off work and just chillin at home, that you can get to the gym in the day with the rest of the 'off peakers'. I've been to do my run this morning at the gym and then I will be going back to do my shoulders/chest/abs workout, early evening. I've got to squeeze my workouts into 3 days as I'm off on a romantic break to Bruges in Belgium on Thursday. Really looking forward to it.
Personal Trainer
When I joined my new gym (Bannatynes) part of the welcome pack was a free personal trainer session so I've booked mine today. I will be seeing him at 7.am on Wednesday morning and I asked that we concentrate on free weights - lets hope he can improve on my experience with 19 year old Katie!
Friday, 7 August 2009
Good Day Bad Day
So Mad!!!
I had a great day yesterday. It was my 5th day of eating 5 meals a day instead of 3 and my energy levels are through the roof even though I sleep so badly and it was TOTM. I was excited about my run in the evening and just felt generally great - listening to UB40 full blast on the way to work helped as well :-)
Went shopping and bought my first ever pair of size 8 trousers - felt fantastic.
Then it all went pear shaped. I had my second induction at the gym and was looking forward to it as it was to be focused on weights. Because I have some knowledge I armed myself with some 'cable' exercises that I would like to be shown for form etc. I also wanted to know if the gym had certain machines (I know I could have looked around but I wanted to be shown). Well first of all my 19 year old (I know, I shouldn't go on about her age) had forgotten our appointment and had to be 'fetched'. She then proceeded to tell me AGAIN how not to bother with the cable exercises because all the man dominate the machine. I asked if the gym had the cuff attachments and she said they did but I'd never find them as the men toss them to one side and they get lost.
I was beginning to get cross so I asked about some hip adductor exercises and was told each one I asked about didn't have the available equipment. She got down on the floor and showed me some floor exercises, which, quite frankly, just wouldn't have been challenging enough for me.
She finished our 5 minute session with saying she had watched me in the gym and my form was 'perfect' and there was nothing else to say. WELL, maybe I should have been flattered but its just not true that I don't need any help and if she's been watching me over this last week I certainly haven't noticed. I get the impression she couldn't be bothered with my induction.
To make matters worse, my partner had his 2 hours later with a different member of staff and got a fantastic induction.
I was so cross and frustrated I let it ruin my day. Got up this morning and weighed myself for the first time in a while and I am now 4lbs off goal so certainly, that has gone some weigh to cheer me up. I'm actually going to my old gym this morning to do my legs routine because, to makes matters worse, the Smith Machine at Bannatynes is broken - grrrrrrrrr.
The question is now, do I complain??????
I had a great day yesterday. It was my 5th day of eating 5 meals a day instead of 3 and my energy levels are through the roof even though I sleep so badly and it was TOTM. I was excited about my run in the evening and just felt generally great - listening to UB40 full blast on the way to work helped as well :-)
Went shopping and bought my first ever pair of size 8 trousers - felt fantastic.
Then it all went pear shaped. I had my second induction at the gym and was looking forward to it as it was to be focused on weights. Because I have some knowledge I armed myself with some 'cable' exercises that I would like to be shown for form etc. I also wanted to know if the gym had certain machines (I know I could have looked around but I wanted to be shown). Well first of all my 19 year old (I know, I shouldn't go on about her age) had forgotten our appointment and had to be 'fetched'. She then proceeded to tell me AGAIN how not to bother with the cable exercises because all the man dominate the machine. I asked if the gym had the cuff attachments and she said they did but I'd never find them as the men toss them to one side and they get lost.
I was beginning to get cross so I asked about some hip adductor exercises and was told each one I asked about didn't have the available equipment. She got down on the floor and showed me some floor exercises, which, quite frankly, just wouldn't have been challenging enough for me.
She finished our 5 minute session with saying she had watched me in the gym and my form was 'perfect' and there was nothing else to say. WELL, maybe I should have been flattered but its just not true that I don't need any help and if she's been watching me over this last week I certainly haven't noticed. I get the impression she couldn't be bothered with my induction.
To make matters worse, my partner had his 2 hours later with a different member of staff and got a fantastic induction.
I was so cross and frustrated I let it ruin my day. Got up this morning and weighed myself for the first time in a while and I am now 4lbs off goal so certainly, that has gone some weigh to cheer me up. I'm actually going to my old gym this morning to do my legs routine because, to makes matters worse, the Smith Machine at Bannatynes is broken - grrrrrrrrr.
The question is now, do I complain??????
Inspiration
A new goalThanks to SKATZ on WLR for pointing me in the direction of this fitness model's website. Skatz had her picture on her profile as inspiration and I have 'borrowed' it as mine as well. Now I know this girl is a model and probably VERY tall and it looks like she's had her boobs done (see post below :-)) but I can be a 5'4" version of her (ok, plus a few stretch marks). I think 'Jelena' looks absolutely fit and fab. If you want to see more of her pics visit her site by clicking here.
Losing the Fat
You know your fat percentage is low when........
Your heart rate monitor chest strap is more prominent than your boobs! No joke I was watching my self in the mirror at the gym (to keep form you understand) and all I could focus on was the little 'wedge' of my HRM like a third nipple on my chest. Now I have seriously lost my boobs since dieting but this is ridiculous. To add insult to injury when asking my eldest to take some shots of me in my underwear for comparison purposes she asked 'do you think you'll get a boob job mum?' Luckily I have a very positive body image and so can laugh as such things - but honestly you'd think they could make these chest straps a little less obvious for us less than 'endowed' women :-)
Your heart rate monitor chest strap is more prominent than your boobs! No joke I was watching my self in the mirror at the gym (to keep form you understand) and all I could focus on was the little 'wedge' of my HRM like a third nipple on my chest. Now I have seriously lost my boobs since dieting but this is ridiculous. To add insult to injury when asking my eldest to take some shots of me in my underwear for comparison purposes she asked 'do you think you'll get a boob job mum?' Luckily I have a very positive body image and so can laugh as such things - but honestly you'd think they could make these chest straps a little less obvious for us less than 'endowed' women :-)
Thursday, 6 August 2009
A good start to the day
Swimming Sensations
2 things to make my day start in a good way.
1) The new googles worked a treat. Completely watertight and comfortable and gives great vision - much, MUCH better than standard goggles - my thanks to that anonymous lady at the gym :-)
2) I decided that I needed a focus for my swimmng. So far I had just been doing 60 lenths (of a 25 metre pool) in an hour and as long as I did, I didn't have any other focus. Now I have changed it to gradually increase my speed and distance. Current program:
Heart rate not to go below 60%
20 lengths - 5 x 4 lengths
26 lengths - 4 x 6 lengths
16 lengths - 2 x 8 lengths
10 lengths - 1 x 10 lengths
72 lengths in total.
I will look to improve on this possibly every 2 weeks - see how I go.
Feel great that I have done this - you see, goal setting is sooo important :-)
2 things to make my day start in a good way.
1) The new googles worked a treat. Completely watertight and comfortable and gives great vision - much, MUCH better than standard goggles - my thanks to that anonymous lady at the gym :-)
2) I decided that I needed a focus for my swimmng. So far I had just been doing 60 lenths (of a 25 metre pool) in an hour and as long as I did, I didn't have any other focus. Now I have changed it to gradually increase my speed and distance. Current program:
Heart rate not to go below 60%
20 lengths - 5 x 4 lengths
26 lengths - 4 x 6 lengths
16 lengths - 2 x 8 lengths
10 lengths - 1 x 10 lengths
72 lengths in total.
I will look to improve on this possibly every 2 weeks - see how I go.
Feel great that I have done this - you see, goal setting is sooo important :-)
Wednesday, 5 August 2009
Disappointed Me
N N N N N N N nineteen!
I don't mean to be agest but I was so disappointed yesterday evening when I arrived at the gym, excited by the fact I was having an induction at the new gym which included a free fitness assessment to find out that my 'senior member of staff' was a 19 year old girl with less maturity and knowledge that my own daughter!! It was hopeless. She acknowledged that I knew my way around a gym and said 'we can skip that part' but I wanted to be shown a couple of cardio machines that I hadn't tried before and she proceeded to tell me what a waste of time they were and if that was what I wanted I should stay at home and run up and down the stairs - OMG! I also wanted to be shown a couple of chest exercises and she said 'I wouldn't bother, the time of day you come you'll never get a chance on those weights all the men are on them'. I felt very deflated and I also saw that my beloved Smith Machine had red 'danger' tapes across it so I assume that is out of action as well - woe is me :-(
The good part was I had my body fat measured properly and it is 18.8% which I am very pleased about as I have been working very hard on this. The machine they used, I was told, can be used anytime I like, so I think I'm going to check this every couple of weeks.
After my woefully inadequate assessment I was told I had to have another one on Friday to be shown the weights (apparently essential for H&S) but at least it won't take long. I then proceeded to get on with my first ever split body session with the exercises I listed yesterday. Afterwards it felt a bit strange not to have aching legs but my chest/shoulders/abs did feel tired and worked. I need to make a couple of adjustments to my routine as I found some things uncomfortable but all in all a good start.
Black Eyes and Swimming Goggles
I had been swimming yesterday morning and had suffered with black, puffy and wrinkled eyes for several hours afterwards due to my fantastic, but unflattering swim goggles. I thought that I must do something about it because it made me look so old/beaten up (I don't know which is worse :-)) and I felt very self conci0us. I made a mental note to look into some different types. By sheer coincidence. When I arrived at the gym changing room a lady in there was about to go swimming and had the exact style I was thinking of. We got chatting (I love a reason to start up a chat with a stranger) and she said she bought them at the gym and they were wonderful. £16.99 later (I know, a bit pricey) and I now have a lovely pair of goggles that I can't wait to try tomorrow.
I don't mean to be agest but I was so disappointed yesterday evening when I arrived at the gym, excited by the fact I was having an induction at the new gym which included a free fitness assessment to find out that my 'senior member of staff' was a 19 year old girl with less maturity and knowledge that my own daughter!! It was hopeless. She acknowledged that I knew my way around a gym and said 'we can skip that part' but I wanted to be shown a couple of cardio machines that I hadn't tried before and she proceeded to tell me what a waste of time they were and if that was what I wanted I should stay at home and run up and down the stairs - OMG! I also wanted to be shown a couple of chest exercises and she said 'I wouldn't bother, the time of day you come you'll never get a chance on those weights all the men are on them'. I felt very deflated and I also saw that my beloved Smith Machine had red 'danger' tapes across it so I assume that is out of action as well - woe is me :-(
The good part was I had my body fat measured properly and it is 18.8% which I am very pleased about as I have been working very hard on this. The machine they used, I was told, can be used anytime I like, so I think I'm going to check this every couple of weeks.
After my woefully inadequate assessment I was told I had to have another one on Friday to be shown the weights (apparently essential for H&S) but at least it won't take long. I then proceeded to get on with my first ever split body session with the exercises I listed yesterday. Afterwards it felt a bit strange not to have aching legs but my chest/shoulders/abs did feel tired and worked. I need to make a couple of adjustments to my routine as I found some things uncomfortable but all in all a good start.
Black Eyes and Swimming Goggles
I had been swimming yesterday morning and had suffered with black, puffy and wrinkled eyes for several hours afterwards due to my fantastic, but unflattering swim goggles. I thought that I must do something about it because it made me look so old/beaten up (I don't know which is worse :-)) and I felt very self conci0us. I made a mental note to look into some different types. By sheer coincidence. When I arrived at the gym changing room a lady in there was about to go swimming and had the exact style I was thinking of. We got chatting (I love a reason to start up a chat with a stranger) and she said she bought them at the gym and they were wonderful. £16.99 later (I know, a bit pricey) and I now have a lovely pair of goggles that I can't wait to try tomorrow.
Tuesday, 4 August 2009
Tonight's Routine
Shoulders/Chest/Abs
From my list of exercises I put together last week I have slightly jigged them around before I started this week as the beginning of my split routine training. I have put together tonight's schedule for Shoulders/Chest/Abs. Whilst looking for good quality photographs of each exercise I came across a new website called 'FitTracker' and its got great colour photographs, a comprehensive list of exercise for each muscle group and good text explanations to ensure good form.
I'm off to my induction (again) at my new gym and apart from a couple of cardio machines I wouldn't mind demonstrating I would like 'Natasha' to show me the cable weights as I haven't used these before and you will see below I have one included in my routine tonight:
Chest
Dumbell Flyes
Barbell Bench Press
Cable Crossover
Push Ups
Shoulders
Incline 2 arm deltoid dumbell raises
Seated twisting dumbbel presses
Standing military press
Lying rear deltoid raises
Abs
Leg pull ins
Leg raises
Swiss ball ab crunches (legs on ball)
Swiss ball ab crunches (laying on ball)
Barbell oblique side bends
I put all this info using 'FitTracker' onto a sheet with space to write the weights I use with the photograph and explanation taken from the site. I've made a pdf of this file and was going to post it here but I can't find anywhere that facilitates uploading pdfs :-( I think I will be sore tomorrow - wish me luck!
From my list of exercises I put together last week I have slightly jigged them around before I started this week as the beginning of my split routine training. I have put together tonight's schedule for Shoulders/Chest/Abs. Whilst looking for good quality photographs of each exercise I came across a new website called 'FitTracker' and its got great colour photographs, a comprehensive list of exercise for each muscle group and good text explanations to ensure good form.
I'm off to my induction (again) at my new gym and apart from a couple of cardio machines I wouldn't mind demonstrating I would like 'Natasha' to show me the cable weights as I haven't used these before and you will see below I have one included in my routine tonight:
Chest
Dumbell Flyes
Barbell Bench Press
Cable Crossover
Push Ups
Shoulders
Incline 2 arm deltoid dumbell raises
Seated twisting dumbbel presses
Standing military press
Lying rear deltoid raises
Abs
Leg pull ins
Leg raises
Swiss ball ab crunches (legs on ball)
Swiss ball ab crunches (laying on ball)
Barbell oblique side bends
I put all this info using 'FitTracker' onto a sheet with space to write the weights I use with the photograph and explanation taken from the site. I've made a pdf of this file and was going to post it here but I can't find anywhere that facilitates uploading pdfs :-( I think I will be sore tomorrow - wish me luck!
New regime has started - yippee
A Rutt No More
I had got myself in a bit of a rutt. I had a dose of the typical holiday blues when I got back from Mallorca and needed to shake things up a bit, diet wise, exercise wise and work wise. I had devised my new split routine for my weights, I had started my new 5k-8k training and I just had my diet left to sort out. I decided to go for the 5 meals a day - I know I'm a bit late doing this 'common sense' approach to eating but I was just LAZY in having to think about 5 different meals/snacks as I'm not a big fan of meal replacements/shakes. So this weekend I've done a lot of reading, shopping and planning and I think I have the bare bones of my new diet sorted. Today's diet (yesterday's was a variation on this) is as follows:
Supplements
1 codliver oil capsule, 1 wellwoman multi-vit & min.
Breakfast
'All Bran Porridge' - made with 50g All Bran. 25g Impact Whey Protein (choc this morning) and 160ml water. 1 Starchy Carb 1 Protein
Mid-morning snack
Tuna, peas and sweetcorn. 1 Fibrous Carb 1 Protein
Lunch
'Risotto' - made with Brown Rice, River Cobbler and Red Peppers. 1 Starchy Carb, 1 Fibrous Carb, 1 Protein.
Mid-afternoon snack
Sweet potato chunks & cottage cheese. 1 Starchy Carb, 1 Protein
Dinner
Turkey breast, Courgettes and Broccoli. 2 Fibrous Carbs, 1 Protein
Drinks
2L Water
1 de-caf tea
5 de-caf coffee (I know but I can't give it up!)
200ml skimmed milk (for tea & coffee)
Now this is all very plain at the moment (though I love this sort of food) and my plan is to use this as a frame work and start adding different foods and being a bit more creative with my presentation and mixing. The big step - getting it all nutritionally balanced and calorie counted to as close to perfect for me as I can make it, is now done - yippee! My big challenge to cut out sugar completely. I'm a real 'sweet sucker'. Only a couple a day and often in the car but I can't claim to be eating 'clean' if I'm still sneaking the odd sugar fix so I'm going to stop doing it. I have a pot of travel sweets in the car and a bag of gums at home and I'm going to throw them out tonight.
5k to 8k
I'm on my second week of my 'Gateway to 8k' training (Podrunner Intervals). The music this week is supposed to be 'house' and I definitely didn't enjoy it as much as last week. Here is a printable version of the training program. It was my first run at my new gym and I LOVE their treadmills. They have a leaver on each side of the machine that you can just tap up or down to increase/decrease the speed and incline. So much better than having to try and tap a touch sensitive screen when your running full pelt. Week 2 sees you running for 8 minutes and walking for 1 x 4 with a 5 minute warmup/cooldown. The idea is to keep your pace in time with the beat of the music so that you are covering the correct amount of distance, though I think, I have such short legs surely I don't cover as much as someone who is 6ft odd with long legs. Still, I continue to enjoy.....
I had got myself in a bit of a rutt. I had a dose of the typical holiday blues when I got back from Mallorca and needed to shake things up a bit, diet wise, exercise wise and work wise. I had devised my new split routine for my weights, I had started my new 5k-8k training and I just had my diet left to sort out. I decided to go for the 5 meals a day - I know I'm a bit late doing this 'common sense' approach to eating but I was just LAZY in having to think about 5 different meals/snacks as I'm not a big fan of meal replacements/shakes. So this weekend I've done a lot of reading, shopping and planning and I think I have the bare bones of my new diet sorted. Today's diet (yesterday's was a variation on this) is as follows:
Supplements
1 codliver oil capsule, 1 wellwoman multi-vit & min.
Breakfast
'All Bran Porridge' - made with 50g All Bran. 25g Impact Whey Protein (choc this morning) and 160ml water. 1 Starchy Carb 1 Protein
Mid-morning snack
Tuna, peas and sweetcorn. 1 Fibrous Carb 1 Protein
Lunch
'Risotto' - made with Brown Rice, River Cobbler and Red Peppers. 1 Starchy Carb, 1 Fibrous Carb, 1 Protein.
Mid-afternoon snack
Sweet potato chunks & cottage cheese. 1 Starchy Carb, 1 Protein
Dinner
Turkey breast, Courgettes and Broccoli. 2 Fibrous Carbs, 1 Protein
Drinks
2L Water
1 de-caf tea
5 de-caf coffee (I know but I can't give it up!)
200ml skimmed milk (for tea & coffee)
Now this is all very plain at the moment (though I love this sort of food) and my plan is to use this as a frame work and start adding different foods and being a bit more creative with my presentation and mixing. The big step - getting it all nutritionally balanced and calorie counted to as close to perfect for me as I can make it, is now done - yippee! My big challenge to cut out sugar completely. I'm a real 'sweet sucker'. Only a couple a day and often in the car but I can't claim to be eating 'clean' if I'm still sneaking the odd sugar fix so I'm going to stop doing it. I have a pot of travel sweets in the car and a bag of gums at home and I'm going to throw them out tonight.
5k to 8k
I'm on my second week of my 'Gateway to 8k' training (Podrunner Intervals). The music this week is supposed to be 'house' and I definitely didn't enjoy it as much as last week. Here is a printable version of the training program. It was my first run at my new gym and I LOVE their treadmills. They have a leaver on each side of the machine that you can just tap up or down to increase/decrease the speed and incline. So much better than having to try and tap a touch sensitive screen when your running full pelt. Week 2 sees you running for 8 minutes and walking for 1 x 4 with a 5 minute warmup/cooldown. The idea is to keep your pace in time with the beat of the music so that you are covering the correct amount of distance, though I think, I have such short legs surely I don't cover as much as someone who is 6ft odd with long legs. Still, I continue to enjoy.....
Thursday, 30 July 2009
Split Routine Sorted
So I've finally sorted out my new split routine. Not sure whether to start tonight or start it with a new week - I'll see how busy the gym is. Now I'm doing all of this without the advice of a trainer (Terry has left - boo!) and purely on what I've researched and tried out at the gym (with a bit of help from the grunting men!) For anyone interested this is what I have devised.
Day 1
Chest/Shoulders/Abs
Chest
Barbell Bench Press (wide arms)
Dumbbell Fly
Dumbbell Bench Press
Wide Hand Push Ups
Shoulders
Barbell Shoulder Press
Dumbbell Lateral Raise
Upright Row
Bent-over Lateral Raise (on include bench)
Abs
Leg Raises (flat on bench)
V-Up
Knee in (on bench)
Pelvic Lift with Swiss Ball
Day 2
Legs
Quads
Squats (Smith)
Leg Press
Leg Extension
Deadlift
Hamstrings
Leg Curl
Good Morning
Dumbbell Straight Leg Dead Lift
Glute-Ham Raise
Calves
Standing Calf Raise
Day 3
Back/Arms
Arms
Biceps
Bicep Curl
Incline Dumbbell Curl
Concentrated Curl
Triceps
Lying Triceps Extension
Dumbbell Kick Backs
Cable Push Down
Close Hand Push Ups
Back
Dumbbell One Armed Row
Lateral Pull Down
Seated Cable Row
Deadlift
Day 1
Chest/Shoulders/Abs
Chest
Barbell Bench Press (wide arms)
Dumbbell Fly
Dumbbell Bench Press
Wide Hand Push Ups
Shoulders
Barbell Shoulder Press
Dumbbell Lateral Raise
Upright Row
Bent-over Lateral Raise (on include bench)
Abs
Leg Raises (flat on bench)
V-Up
Knee in (on bench)
Pelvic Lift with Swiss Ball
Day 2
Legs
Quads
Squats (Smith)
Leg Press
Leg Extension
Deadlift
Hamstrings
Leg Curl
Good Morning
Dumbbell Straight Leg Dead Lift
Glute-Ham Raise
Calves
Standing Calf Raise
Day 3
Back/Arms
Arms
Biceps
Bicep Curl
Incline Dumbbell Curl
Concentrated Curl
Triceps
Lying Triceps Extension
Dumbbell Kick Backs
Cable Push Down
Close Hand Push Ups
Back
Dumbbell One Armed Row
Lateral Pull Down
Seated Cable Row
Deadlift
Tuesday, 28 July 2009
Blackberry and Bannantynes
So I've finally caved in and bought myself a Blackberry - well not bought, upgraded my current phone contract and the Blackberry came free. They also gave me £85 for my old Nokia so I actually came out of Carphone Warehouse better off - hurray! Went to a conference in London yesterday and spent the train journey on WLR on the phone - very small type but easily do-able (until I'm old and loosing my eye sight that is!).
Went to have a look round my local Bannatynes Gym at the weekend and will be switching across to their from September when my current gym membership runs out. It means that during the month of August I will have membership at both gyms because at the moment Bannatynes are doing an offer where if you sign up in July you get August for free. My OH is joining with me as he is taking his first tentative steps towards fitness and hopefully I can encourage him with his cardio as he hates it.
Job Interview
I heard on Saturday that I have an interview for a job that I applied for a couple of weeks ago. I don't stand much chance of getting it as I am punching above my weight a bit but I'm very excited. Will be purchasing a new suit but will wait until just before as this morning my size 10 'Next' work trousers are feeling decidedly loose and I don't want to make any MORE expensive mistakes.
Weights
Today, if I have a quiet slot, I'm going to be devising a new weights regime for tonight as after 6 weeks I'm feeling a bit bored with my current one and want a bit more of a challenge. Better get started....................
Went to have a look round my local Bannatynes Gym at the weekend and will be switching across to their from September when my current gym membership runs out. It means that during the month of August I will have membership at both gyms because at the moment Bannatynes are doing an offer where if you sign up in July you get August for free. My OH is joining with me as he is taking his first tentative steps towards fitness and hopefully I can encourage him with his cardio as he hates it.
Job Interview
I heard on Saturday that I have an interview for a job that I applied for a couple of weeks ago. I don't stand much chance of getting it as I am punching above my weight a bit but I'm very excited. Will be purchasing a new suit but will wait until just before as this morning my size 10 'Next' work trousers are feeling decidedly loose and I don't want to make any MORE expensive mistakes.
Weights
Today, if I have a quiet slot, I'm going to be devising a new weights regime for tonight as after 6 weeks I'm feeling a bit bored with my current one and want a bit more of a challenge. Better get started....................
Friday, 24 July 2009
Back at it - hurray
I was back in the gym yesterday evening and it felt sooooooo good. I had gone with the mindset to take it easy and thought I would try some new lifts that I had seen on various website/in books. I had watched a short video clip yesterday 'to get bigger triceps' and I tried those as I liked the 'fluid' look of the exercises. My triceps are so weak and I can really feel them aching this morning - great!
I also gave my new 5k to 8k running programme a trial run in the safety of the gym. I had downloaded the podrunner intervals podcast and was quite excited about it. The pace was so fast! I only have short legs and I just couldn't keep up, even on the walking intervals. I'll give it a try on the streets this weekend and see how I get on. Because I'd been 2 weeks out of the gym after my legs workout with the free weights and then the 'fast' running I could feel they were going a bit wobbly so stopped my cardio after 45 mins instead of putting in the full hour (weakling :-))
Woe is me, my coach, Terry, is leaving the gym - apparently going to some trendy gym in London to work (much more fun I'm sure). I'm now a bit lost. Terry was the 'weights specialist' at my gym and unless they get someone else with his expertise to replace him I'll have to go it alone. I'm hoping to make some time on Saturday/Sunday to trawl through my books and put together something to try out - I do like a challenge and I'm actually looking forward to it but I will miss Terry even though he has recently been spending an awful lot of his time chatting up the younger, prettier girls on the cross trainers :-)
I also gave my new 5k to 8k running programme a trial run in the safety of the gym. I had downloaded the podrunner intervals podcast and was quite excited about it. The pace was so fast! I only have short legs and I just couldn't keep up, even on the walking intervals. I'll give it a try on the streets this weekend and see how I get on. Because I'd been 2 weeks out of the gym after my legs workout with the free weights and then the 'fast' running I could feel they were going a bit wobbly so stopped my cardio after 45 mins instead of putting in the full hour (weakling :-))
Woe is me, my coach, Terry, is leaving the gym - apparently going to some trendy gym in London to work (much more fun I'm sure). I'm now a bit lost. Terry was the 'weights specialist' at my gym and unless they get someone else with his expertise to replace him I'll have to go it alone. I'm hoping to make some time on Saturday/Sunday to trawl through my books and put together something to try out - I do like a challenge and I'm actually looking forward to it but I will miss Terry even though he has recently been spending an awful lot of his time chatting up the younger, prettier girls on the cross trainers :-)
Wednesday, 22 July 2009
It never hurts to refresh the basics
I'm still nursing 2 very sore ears and unable to train (going to try my first workout tomorrow!) and so I'm spending my time refreshing my mind with some basic information. Re-read a really good 'beginners' article on 'Figure Athlete' and thought I'd link to it here for any one reading this and wondering where to start.
Thought I'd post a picture taken on my Hols. That's me, Matt (Eldest's BF) and my daughter. This was quite early on so at this stage I was relying on fake tan - you should see me now!!!
Monday, 20 July 2009
Back from Mallorca. Raring to go but.........
So I booked a last minute week in the sun - and I got it! It was SO hot it was glorious. Gave myself a complete week off the exercise, good too as you couldn't MOVE without breaking out in a sweat. Mind you I spent a lot of time in the pool. BUT, I was itching to get back to the gym and get my body moving again when on the last day felt an earache coming on. Now have a full blown ear infection in both ears, am on anti-biotics and feel VERY sorry for myself. Even walking makes the pain THROB and so am reluctant to do any rigorous exercise at all.
To prevent myself going completely stir crazy I've been planning a new exercise schedule to fit in better with my work and home life and also I have been writing out some food plans, so my sedentary days are not completed wasted.
Note to self - too much time in a 2 star swimming pool is not good for the ears :-(
To prevent myself going completely stir crazy I've been planning a new exercise schedule to fit in better with my work and home life and also I have been writing out some food plans, so my sedentary days are not completed wasted.
Note to self - too much time in a 2 star swimming pool is not good for the ears :-(
Tuesday, 7 July 2009
German Gym
I've been in Hamburg over the weekend with work. A beautiful, beautiful city to which I intend to return in my own time. Stayed at a fab hotel which boasted a spa, gym and running track. I went to the gym twice and as the equipment was limited (as was my time) I did a mini circuit as follows:
5 minutes treadmill
5 minutes cross trainer
5 minutes bike
5 minutes stepper
5 minutes rowing
x 2
I then did a workout on their weight machines which was similar to what I expect a home gym to look like
but it did the job.
I fully intended to use the pool as well but then I discovered the gigantic bath in my room. I had a bath after the gym and it was so deep and gorgeous that the next morning, instead of swimming I had another one! It took an hour and half to run it - FAB!!!
I spent yesterday walking round Hamburg so that got me a bit of exercise though it was more of a saunter than a walk and the hour and a half I spent on an open top bus tour didn't shift many calories - hey ho, we all have to take a break sometime.
5 minutes treadmill
5 minutes cross trainer
5 minutes bike
5 minutes stepper
5 minutes rowing
x 2
I then did a workout on their weight machines which was similar to what I expect a home gym to look like
but it did the job. I fully intended to use the pool as well but then I discovered the gigantic bath in my room. I had a bath after the gym and it was so deep and gorgeous that the next morning, instead of swimming I had another one! It took an hour and half to run it - FAB!!!
I spent yesterday walking round Hamburg so that got me a bit of exercise though it was more of a saunter than a walk and the hour and a half I spent on an open top bus tour didn't shift many calories - hey ho, we all have to take a break sometime.
Friday, 3 July 2009
Hello to the Bench Press and a 'naughty' flat stomach.
Well after struggling with the dumb bell bench press I have finally had some help by the saviour that is 'Trevor'. No, not Terry the Trainer, but Trevor the bodybuilder who works out at the gym A LOT!
Though I was doing the dumb bell bench press, my arms were like wobbly spaghetti and my form was RUBBISH. Trevor kindly pointed that out to me!
Yesterday he was there so I asked him to show me the bench press with a bar and it was fab. I had much better control and Trevor showed me the various hand positions and chest positions to really feel it working the chest. It was great. See here for an illustration.
Guilt
I did something I feel quite guilty about this morning. Today is 'Speach Day' at my school. For the first time I will be attending not only in a professional sense but as a proud Mum. My youngest daughter is picking up her GCSE certificate from last year's exams. I have a new dress (obviously) and it is very slimming but also quite clingy. Over the last couple of days I've felt a bit bloaty and I so wanted my stomach to be flat as a pancake today I didn't eat dinner last night so there is nothing much in my system to ruin my silhouette! Now I know how wrong this is (though I did have 2 protein shakes) but it is totally a one off. In fact, I'm now thinking, I can't believe I'm feeling guilty about not eating when I used to feel guilty about eating - how things have changed :-)
Though I was doing the dumb bell bench press, my arms were like wobbly spaghetti and my form was RUBBISH. Trevor kindly pointed that out to me!
Yesterday he was there so I asked him to show me the bench press with a bar and it was fab. I had much better control and Trevor showed me the various hand positions and chest positions to really feel it working the chest. It was great. See here for an illustration.
Guilt
I did something I feel quite guilty about this morning. Today is 'Speach Day' at my school. For the first time I will be attending not only in a professional sense but as a proud Mum. My youngest daughter is picking up her GCSE certificate from last year's exams. I have a new dress (obviously) and it is very slimming but also quite clingy. Over the last couple of days I've felt a bit bloaty and I so wanted my stomach to be flat as a pancake today I didn't eat dinner last night so there is nothing much in my system to ruin my silhouette! Now I know how wrong this is (though I did have 2 protein shakes) but it is totally a one off. In fact, I'm now thinking, I can't believe I'm feeling guilty about not eating when I used to feel guilty about eating - how things have changed :-)
Wednesday, 1 July 2009
Good and Bad Days
So yesterday was a good day. Had a really REALLY good work out at the gym felt like I could have gone on and on forever and this was after a full day shopping. One of my fellow gym buddies came over and gave me some help with my 'form' and I have to say it made all the difference.
Got up this morning after a really bad night's sleep - just toooooo hot and I couldn't do my run. I set of as usual at 5am, did my five minute warm and started a slow jog and I just couldn't do it. I felt tired, my butt cheeks (sorry, glutes :-)) hurt so much from the gym and I generally felt blurgh so I walked my route instead and as a reward for being so sensible I saw 2 beautiful herons in my local park - fabulous - if I'd been jogging I wouldn't have gone that route and I would have missed them.
I have to say, I feel a bit rubbish that I haven't done my usual exercise this morning, I like to do somethng everyday, and that has to be more than a walk! I think I will try again tomorrow after, hopefully, a better night.
Got up this morning after a really bad night's sleep - just toooooo hot and I couldn't do my run. I set of as usual at 5am, did my five minute warm and started a slow jog and I just couldn't do it. I felt tired, my butt cheeks (sorry, glutes :-)) hurt so much from the gym and I generally felt blurgh so I walked my route instead and as a reward for being so sensible I saw 2 beautiful herons in my local park - fabulous - if I'd been jogging I wouldn't have gone that route and I would have missed them.
I have to say, I feel a bit rubbish that I haven't done my usual exercise this morning, I like to do somethng everyday, and that has to be more than a walk! I think I will try again tomorrow after, hopefully, a better night.
Subscribe to:
Posts (Atom)
