Had to skip Pump last night as I was trapped at work until 8pm and didn't walk in the front door until around 8.40pm. This morning I could not face any of the classes on offer at the gym, so I made up my own cardio/weights mix.
Warm-up/cardio:
15 mins on cross trainer
5 mins of rowing machine
Weights
Warm-up:
10 push-ups (on toes)
20 squats
20 circles forward with 2kg hand weights (arms out parallel to ground)
20 circles backward with 2kg hand weights (as above)
20 overhead presses
Three times through
Working set:
10 kettlebell swings with 16kg
20 one-arm clean and press with 12kg kettlebell (10 on each arm)
10 dynamic lunges
10 backward stepping lunges
Five times through
Abs:
10 v-sits
20 seated paddlers with 6kg medicine ball
1 min standard plank
30 second plank on both left and right
three times through
And done! Was probably working at about 70% for most of it, can't really hammer back into it after taking a good six-week break from this sort of training, but felt good!
Tuesday 29 November 2011
Sunday 27 November 2011
All out, all change
Ahh, well it's been a LONG time between blogs! FB and Twitter have taken over ... as has wordpress, which is w
here I'll be heading next I think.
Been a crazy busy year with lots of highs and lows, highest points were moving house in a bid to save some money and get acclimatised to living with people again after a three-year stint alone. I suddenly realised how miserable my flat was making me - too small, too far away from everyone, too far from work etc etc. It's been a great move, and my flatmate is wonderful but has enough funny quirks that she keeps me entertained.
Another high point was running a marathon. I'd always been secretly afraid of setting myself such a big goal. I knew that if I trained for it properly I would be able to do it, but I really, really wasn't sure if I could stick to a five-month training regime. Well, I did! And I pretty well nailed that dirty bugger :) The day turned out to be very hot, completely out of the blue, and very dry and dusty. Not great running conditions. But everyone suffered and we all made it. "We" being my running buddies and I. Not everyone achieved their goal times, but the main goal is really to finish anyway.
Low points. Got to be being made redundant from my job. Handled terribly by the company I was working for. Essentially, on Tuesday we were told they were restructuring the department and 50% of jobs were going, we had to reapply for the positions we wanted (had to, yes, at this stage redundancy wasn't offered), on the Wednesday and Thursday of the same week we had interviews, and on the Friday we were told of the results. To be honest, I wasn't overly surprised but I was still disappointed and it was still a shock. Worse was still to come, as redundancy still wasn't on the table and I was encouraged to focus on "redeployment", but they couldn't tell me how long I was going to stay in my job for etc. Finally about a week and a half I was told that I was being offered a redundancy, but had to work for another three weeks to receive it. Which was 'fine', but it kinda sucks to have to hang around with former colleagues who've taken your job (not on purpose, but you know what I mean).
The other low comes soon after this as I started a new job, but it has pretty much turned out to be a complete disaster. Small company with no procedures, processes, documentation and zero training or support. It's been a seriously miserable couple of months struggling through trying to teach myself how to use the system and deal with client issues etc. I'm really hoping things get better soon, but I'm throwing myself into it 200% from tomorrow to try and make things better from my side. Will then give it another few months and reassess.
So that's just about brought me up to speed for this year. A combination of running the marathon, stopping running due to (minor) injury and just being kinda sick of running, work/stress etc means an extra 3-5 kgs have crept on. Small fry I know, but on my small frame it makes a big difference and I am nooot happy about it. But instead of throwing myself into exercise and eating like a bird for a few weeks to resolve it, I'm really assessing how I can make permanent and effective (healthy) changes that will allow me to maintain a healthy weight rather than having to resort to extremes.
Eating is pretty simple - cut out the naughty bits that have crept in is number one. Because I was running so much I could allow myself these little treats, but now I've pulled right back I've had to pull them out ... but it took me a while to recognise this ... or maybe accept it. Things like chips, chocolate, biscuits, cheese and biscuits. I didn't eat any of them that much or every day, but a bag of chips one day, a chocolate bar another, cheese another = 3 or 5kg gain!
So I'm back to my older way of eating - low dairy, gluten-free where possible, low carb, low GI, lots of lean protein and veggies. Breakfast is five-grains organic porridge with some almond butter and rice milk, snacks are nuts or veggies, one piece of fruit a day, sheep milk yoghurt, lunch is a salad with lots of bits and pieces (eg: broccoli, capsicum, celery, carrots, baby spinach, cucumber, egg/chicken/tuna), and dinner is a big half-plate of veggies and around 200g of lean protein.
Trying out a mix of different exercises/regimes to see what I like and keep things interesting. This week I'm planning:
Monday: 30 min run in the morning and pump class in the evening
Tuesday: Bikram yoga (evening)
Wednesday: Fun yoga in the evening
Thursday: 30 min run and kickboxing training, yeah!
Friday: Tabata session or Bikram
Saturday: cycle class plus weights
Just need to write it all down so that I have a record of it - especially in my mind.
Obviously this won't be the same every week, but so long as I do something 3 or 4 days a week plus eat well, things will move in the right direction and I'll maintain my sanity.
here I'll be heading next I think.
Been a crazy busy year with lots of highs and lows, highest points were moving house in a bid to save some money and get acclimatised to living with people again after a three-year stint alone. I suddenly realised how miserable my flat was making me - too small, too far away from everyone, too far from work etc etc. It's been a great move, and my flatmate is wonderful but has enough funny quirks that she keeps me entertained.
Another high point was running a marathon. I'd always been secretly afraid of setting myself such a big goal. I knew that if I trained for it properly I would be able to do it, but I really, really wasn't sure if I could stick to a five-month training regime. Well, I did! And I pretty well nailed that dirty bugger :) The day turned out to be very hot, completely out of the blue, and very dry and dusty. Not great running conditions. But everyone suffered and we all made it. "We" being my running buddies and I. Not everyone achieved their goal times, but the main goal is really to finish anyway.
Low points. Got to be being made redundant from my job. Handled terribly by the company I was working for. Essentially, on Tuesday we were told they were restructuring the department and 50% of jobs were going, we had to reapply for the positions we wanted (had to, yes, at this stage redundancy wasn't offered), on the Wednesday and Thursday of the same week we had interviews, and on the Friday we were told of the results. To be honest, I wasn't overly surprised but I was still disappointed and it was still a shock. Worse was still to come, as redundancy still wasn't on the table and I was encouraged to focus on "redeployment", but they couldn't tell me how long I was going to stay in my job for etc. Finally about a week and a half I was told that I was being offered a redundancy, but had to work for another three weeks to receive it. Which was 'fine', but it kinda sucks to have to hang around with former colleagues who've taken your job (not on purpose, but you know what I mean).
The other low comes soon after this as I started a new job, but it has pretty much turned out to be a complete disaster. Small company with no procedures, processes, documentation and zero training or support. It's been a seriously miserable couple of months struggling through trying to teach myself how to use the system and deal with client issues etc. I'm really hoping things get better soon, but I'm throwing myself into it 200% from tomorrow to try and make things better from my side. Will then give it another few months and reassess.
So that's just about brought me up to speed for this year. A combination of running the marathon, stopping running due to (minor) injury and just being kinda sick of running, work/stress etc means an extra 3-5 kgs have crept on. Small fry I know, but on my small frame it makes a big difference and I am nooot happy about it. But instead of throwing myself into exercise and eating like a bird for a few weeks to resolve it, I'm really assessing how I can make permanent and effective (healthy) changes that will allow me to maintain a healthy weight rather than having to resort to extremes.
Eating is pretty simple - cut out the naughty bits that have crept in is number one. Because I was running so much I could allow myself these little treats, but now I've pulled right back I've had to pull them out ... but it took me a while to recognise this ... or maybe accept it. Things like chips, chocolate, biscuits, cheese and biscuits. I didn't eat any of them that much or every day, but a bag of chips one day, a chocolate bar another, cheese another = 3 or 5kg gain!
So I'm back to my older way of eating - low dairy, gluten-free where possible, low carb, low GI, lots of lean protein and veggies. Breakfast is five-grains organic porridge with some almond butter and rice milk, snacks are nuts or veggies, one piece of fruit a day, sheep milk yoghurt, lunch is a salad with lots of bits and pieces (eg: broccoli, capsicum, celery, carrots, baby spinach, cucumber, egg/chicken/tuna), and dinner is a big half-plate of veggies and around 200g of lean protein.
Trying out a mix of different exercises/regimes to see what I like and keep things interesting. This week I'm planning:
Monday: 30 min run in the morning and pump class in the evening
Tuesday: Bikram yoga (evening)
Wednesday: Fun yoga in the evening
Thursday: 30 min run and kickboxing training, yeah!
Friday: Tabata session or Bikram
Saturday: cycle class plus weights
Just need to write it all down so that I have a record of it - especially in my mind.
Obviously this won't be the same every week, but so long as I do something 3 or 4 days a week plus eat well, things will move in the right direction and I'll maintain my sanity.
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