Intervals, pull ups, dips & leg lifts

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:

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

 

Yesterday’s WOD

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.

Update on this week’s training

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

 

Sunday Run

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?

Legs and abs

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.

The Year of Croassfit

In the end of last year I became addicted to crossfit… Crossfit is a type of exercise where you do either one or a few different exercises based on either max weight or time. It’s short and intese and I love it. It’s a new found passion which definitley is helping me to stay in shape and improve my fitness. It can be anything from short sets of sprints to snatches and squats. ( I do love squats <3).

Today I am inspired by http://diaryofacrossfitmom.wordpress.com/ and will try her WOD (work out of the day):
30 back squats
100 sit ups
30 front squats
100 sit ups
30 overhead squats.
I cannot wait to start this workout!! So impatient 🙂

2013 will definitely be a year of crossfit for me 🙂

New Year, New Me…

How many people do you hear say that? how many people give it up after a week or maybe a few months? In order to reach your goals you need to be focused, determined and motivated. 

My most important resolution is to make every workout count. To give everything every single minute/second. I’m on it. Who else is? let’s make 2013 the fitest year ever!

Thursday

Almost the weekend now! I’m going north to load my batteries with walks on the moor and chilled nights in. Good food and catching up with life is on the schedule. As well as writing some informative blog posts and planning some classes.

Today I have yawned my way through work, strengthened my muscles and now on my way home for some yoga and reading. Going up early to squeeze the gym in before work and then getting the train after

Office fit

I took ny lovely office girls to a fun, private pole session. Pole fitness is an excellent class fir gaining strength, flexibility,grace,confidence and for getting together for a laugh. We went to the lovely Sandrea Simon’s class in new Basford Pole Palais. It was geat fun and really nice to spend time with my new office colleagues.

Im now up in my third group fitness class of the week. I have a feeking tomorrow will bring on another one 🙂 Keep fit and have fun folks

This Week’s Challenge

Train with others! Do at least three group classes this week. Enjoy working out with others or being guided through your workout. Take a step away from hiding in the corner of the gym or not daring to do a class because you are afraid of getting judged. Training with others can be fun, motivating and more energetic. You may even get a few friends on the go.

I have already done a group Yoga class, what is going to be your first class?

 

picture taken from: http://healthandfitnessbay.blogspot.co.uk/2010_11_01_archive.html