Work it.

Today is the start of week two of my plan! My new goal is to work out 4 times a week. I have a wedding at the beginning of Sept and I'm trying my hardest to do as much damage to my newest addition of fat as I can. Last week I worked out 4 days, 3 at home, and one at the gym. I missed out on thursday because I was crossing the Atlantic and slept most of the day damn jet lag).

So today's workout was a good one. 

Warm Up: 5 min jog

Stretch

10 push ups

15 deadlifts with 20kg barbell

25 boxjumps

50 assisted pull-ups, weight at 55kg

100 squats

200 mountain climbers

400m row.

This took about 30 mins

To finish I did:

2 sets of 5 20 sec hill sprints.

I was at incline of 10 and speed of 10-11kpm. 

20 secs sprint, 20 sec rest with a minute in between the sets.

I was kind of disappointed with my endurance. This is the first time I've done hill sprints in months and I am amazed how quickly my endurance has decreased. I used to be able to do 3 sets, and incline 11 or 12 and at speed 12kph. I'm looking forward to getting back to that level. It just showed me how much an impact not working out regularly can have on the body. 

I finished with a cool down 5 min walk and some stretching.

Music makes my workout go round.

Making a playlist. Details to follow.

Workout for a stiff body.

Yesterday I didn't make it into the gym, eventhough I really had no excuse not to go. I blame it on laziness. Something I'm trying to snap out of, but I find once I'm out the routine it can take months for me to get back in. It's such a struggle and probably my biggest setback.

Today I was still a bit stiff from Tuesday, especially my hamstrings, so I decided to go lighter on the intensity.

Warm Up:
5 min jog (speed 8.5 kph)
Stretch

Kettle ball swings (9Kgs) 3x15
Lunges holding dumbbells (3kgs) above head 3x10 - each leg
Push ups (regular) 3 sets to failure (I managed to do 20-15-12)
Woodchops on cables 3x15
Side raises on cables 3x12

Cool Down:
Stretch
5min walk

I'm really happy I went today, and regretting not going yesterday. I need to learn from this. Hopefully this blog will help me remember how I felt the days I went vs the days I don't go.

 I'll be travelling back to North America next week for a week and half. A week vacation and a few days at work. Travelling a lot really disrupts my schedule. I'm one of those people that will bring my exercise gear on holiday and never actually use it. This is fine when you are away once in awhile, but for a regular traveller, it's very damaging. Not only do I not exercise when I go away, I'm eating out more and not watching what I eat as much. My goal this trip is to exercise 3 times per week. I think that is a very realistic goal and I hope to achieve it!

Today's Workout!

So made it to the gym today for the first time in over a week. Decided to go back to my old workouts and try to go hard and really push myself.

Here's what I did:

Warm Up:


Jog (8.5-9kph)
Stretch

Workout:


20 Dead lifts with barbell
Run 400m (I varied my speed between 9 to 12kph, my average time was 2:30minutes)
20 dumbbell swings
Run 400m
20 squats
Run 400m
20 burpees
Run 400m
20 pullups
Run 400m
20 cleans
Run 400m

Cool Down:


Walked to get my heart rate down to about 130bpm or 5 minutes.
Strecth.


I feel great and revived! Really challenging workout though. Since I hadn't done a workout with this kind of intensity for a while, I had to take quite a few breaks in between (30-60 minutes). My goals is to get my running time to 400m in 2 minutes, and take less breaks.

Welcome!

I've struggled with weight for as long as I can remember, starting in my teens and following me through my twenties. As I approach 30, I can feel my body responding differently to food and exercise. I feel like now is my time to really take control and finally achieve my fitness goals.

If you're like me, or have new weight, baby weight or just want to improve your overall health, this blog is meant to help, motivate, educate and encourage.

So embark with me on this journey. I hope that it will help reach your goals too!

watch this space.

More to come soon.