Intervals, pull ups, dips & leg lifts

January 17, 2013

For the first time I was able to do dips with my own body weight! Dips have always been the one thing in the gym I fear and avoid. Today I had a birthday workout with my bday boyfriend. He loves dips… I had to face my fear for dips and I managed to do 2 sets of body weighted dips. Fair enough, only 6 the first time and 5 the second, but I did it!! And I will do more! 

Today’s training;

15min intervals – 2min at 10kmph with 1 min between 16.5-17.5 kmph 5 times

2 sets of pull ups with body weight (11, 8)

2 sets of body weight dips (6, 5)

2 sets of leg raises from a pull up bar (14, 12)

 

I ❤ training. Some fitsporation for my quest to manage to do at least 3 sets of 10 body weight dips to trim my triceps:

Imagepicture found here http://pinterest.com/antisocialmoose/fit-spiration/

 

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Traditional Sunday run

January 13, 2013

I don’t do Sunday roasts, I do Sunday runs. Sundays are normally the only day I am able to go for a run outdoors, as I don’t live in the best of areas I avoid running in the dark. Hence I try to make the most of my Sunday run enjoying the fresh air. This Sunday I clocked in 50 minutes and 5.7 miles. I’m slowly getting back into my running.:-)

How do you spend your Sundays?


Yesterday’s WOD

January 13, 2013

5 rounds on time:

6 handstand push ups
12 chest to bar pull ups
20 walking lunges.

19 minutes and 30 seconds of pure muscle workout.
Yesterday: sore fore arms and tired legs
Today: sore glutes and a satisfied smile.

Make every workout count regardless of length. if your effort that matters.

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Update on this week’s training

January 11, 2013

So far this week I have done 250 minutes of training. I have mixed everything from pole fitness, running, intervals, crossfit, NIKE training club workouts and yoga/dynamic stretching. 

 

I can highly recommend the NIKE training club. Is fun, challenging and you can sync your own music. I have an android phone and could download it for free, I think it’s available for a small cost on iPhones. It’s worth it, it’s so worth it! You get everything from beginners to advanced, 15 minutes to full workouts. Badges to work towards to give you some inspiration. Cardio, toning and strength. I love it! see the link for more info: http://www.nike.com/gb/en_gb/c/womens-training/apps/nike-training-club

 

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This week’s challenge

January 7, 2013

Sometimes the gym is just not appealing. I had a dreadful day at work and didn’t have time for breakfast or lunch. With just a few quick snacks in me, stresses to the bone and shaky – I was just not in the right place for a gym workout. I needed a chat and cudles and comfort from the Mr. Then a big plate of food packed with omega oils, vitamins and minerals to give me a boost. I then decided to hit the floor for some good old fashioned workout. 82 press ups and a 15 minute core workout later I am now happily stretching on through floor. Together with a good hour or so of walking today, I think I’ve done alright. Don’t let yourself be defeated, a quick one on the floor can help your mood and confidence.

This week’s challenge is to do at least 15 minutes of exercise a day. It will help you get started for the fittest year ever! Snart now!

Now I’m hoping for a better rest of the week. I’m excited about my first poimle session of 2013 with my office girlies tomorrow 🙂


Sunday Run

January 6, 2013

After a morning of studying the highlight of the day was to put my running kit on, put my new Nike running app on and hit the road. The fresh air did wonders and I loved every second of it. I love the gym and I love heavy weight training, but sometimes all I crave is a good pace out in the fresh air. Just short of 5 miles later, my cheeks were red, my lips smiling and my mood high. The leftovers from yesterday’s fish pie worked excellent as a recovery meal.

I have a few aims with my running for this year. last year I didn’t have time to do as much running as I would have wanted to with early mornings and late working hours. So this year I hope to work toward a marathon sometime in September or October. Most likely one in Yorkshire. I also have my eyes on a 10 km race around Easter and a half marathon shortly after.

Now I need to invest in a good pair of high quality running shoes. Any ideas?

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Legs and abs

January 4, 2013

Today’s WOD (as seen in previous post) has left me with tired thighs and my abdominals hurt when I laugh. 90 squat and 300 situps 18 min and 13 seconds with no rest. To finish it off 5 sets of press ups with a total of 83. My body has earned a lie in tomorrow! I feel so motivated and ready to hit the gym again when my body has recovered.