Not As Planned

This week has definitely not been going as planned, although things had been going well until about Tuesday or Wednesday.. I was working out, planning meals, snacks and all.

Tuesday was my active rest day, I had a day off work and went for a walk with my Honey, followed by the Long & Lean stretching routine from the TIU BeachBabe DVD and before going to bed, I could definitely feel my lower back niggling a bit. Typically, I ignored it, having weighed up my options (err..workout vs no workout πŸ˜‰ ) and got on with the Self magazine Drop10 2013 Toning workout. And – oooh, it felt good! I’m loving the new moves! My back didn’t give me any trouble, except during the last move, which I ended up modifying for the 2nd and 3rd set- basically just doing it on my hand and knees instead of my forearms and toes.

So..all well and good – until yesterday that is! I woke up with an excruciating pain and stiffness in my lower back, making me nearly instantly grumpy, annoyed and frustrated. All I wanted was to work out and, well, move around freely and without having to think about my every move.

This is how I had planned my workouts for this week (based on the Tone It Up schedule and with the Drop1o challenge in mind):

workouts march 25 31 2013

Considering the fact that I’m currently sitting here with my TENS machine attached to my back and ready for my next dose of NurofenPlus, it’s safe to say that I won’t be working out today. I’m hoping for a little walk, if you can even call it that, through town and to the grocery store. Whoop-dee-doo! πŸ˜‰

Instead of focusing on the negative, I’ll try continue to appreciate the fact, that I got lucky with another holiday weekend (gotta work on the Bank Holiday Monday) off work and that I’m blessed with the most amazing and supportive Boyfriend a girl could wish for.

On this note, I’m off to live vicariously through other people’s (#TIUteam) workouts via Instagram, heehee!

Happy Easter!

K❀

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Lets talk about RPE

When it comes to cardio workouts, one of the most common mistakes a person can make, especially when they are new to exercising in general or to that particular exercise, is failing to measure the intensity of the workout. After all, giving it your all right from the start can leave you feeling burned out or injured and when you’re not working hard enough, you might wonder why you aren’t reaching your goals and making any progress.

So let’s have a quick look at a popular way of measuring the intensity of your workout without the need of fancy or not so fancy, well – basically any, equipment or particular skills. Hooray!
How do I do this you ask? All you need to do is, while working out, or just walking from A to B, to estimate how hard this current form of activity feels to you, on a level of 0(sitting/laying down, i.e. complete rest)/1 to 10.
Level 1 being very light activity, such as standing or pottering around the house, as opposed to level 10, which would mean you’re racing your arch rival to the finish line. 😀

The chart below (based on Borg’s modified scale) is a good example of the different levels

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While you either need a heart rate monitor (which is still a very important and valuable tool – I can’t imagine running without my Garmin) to measure your heart rate or otherwise need to stop and take your pulse, at least with thinking about how hard the workout you’re doing feels to you, you can adjust as you are, quite literally, going.
It’s also great because it’s tailored to you and only you.. your level 7 might be a 10 min/mile, but that could be my level 9. = you’d be able to go on for longer and this would be our last run together. 😜

HIIT workouts often don’t give you information on the speed you should complete an interval at, but how hard it should feel to you. Which is why with this way of gauging the intensity you can still work with different speeds, but -again- work at 8mph and rest at 5mph, might be either to easy or hard for you.

While we’re on the subject of HIIT – I have a date with my treadmill and the “WildEngineRevver” from the Self magazine Drop10 Challenge and K&K. Happy weekend!

K❀

Get Ready for THAT Bikini

Happy Wednesday !

We’re halfway through the week already, how did that happen, eh?! I guess the long, extended weekend for St. Patrick’s Day, or any other Bank Holdiday weekend, always make the rest of the week fly by.
Not much, apart from work, some workouts and a bit of juicing, has been happening around here. Although, speaking of workouts, it felt so good to exercise after hardly moving on Monday. I might have been a little bit hungover..😳 ahem..

Karena and Katrina posted the workout schedule here, but here’s what my workout plan looks like for this week (pretty much the same 😊):

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This is the Self Drop10 BikiniBody workout in detail:
Do these 8 moves, for 3 sets:

> The Ballerina Chop (abs, butt, thighs) x12
> Kick It (triceps, back, abs, butt, hips, thighs) x12/alternating legs
> Tummy Tucker (abs, obliques, shoulders, back, butt) x12/side
> Complete Curl (biceps, abs, obliques, back, butt, hamstrings) x12/alternating legs
> Skinny Dip (triceps, abs, butt, thighs) x12/alternating legs
> Power Press (chest, abs, hips, legs) x12
> Bridge Burner (back, chest, butt, thighs, hamstrings) x12/side
> Reach and Squeeze (back, obliques, butt) x12/side

And now for the LivestrongWoman “ToneItUpTuesdays” BikiniBootcamp

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You can find more details, including the printable here and the video here.

Now it’s time for some HIIT on the treadmill and along with the SummerSlim workout (TIU&LivestrongWoman) afterwards. I’ll be back on Friday with a post on RPE.

K❀

Toning It Up

Wow, how is it the middle of March already..?! Tomorrow is St. Patrick’s Day, which marks four months until our summer holiday. Even though it’s not a beach/sun holiday but rather an active, round trip that will take us to a different place every day, lots of time will be spent in the great outdoors and hopefully plenty of physical activity and I wanna improve my fitness and hopefully take my body to another level, not only for this upcoming vacation, but also for life. 😊

Since I love, love, loovvvvve the Tone It Up girls, Karena and Katrina, and the whole lifestyle they embody and motivation they provide for so many women – and possibly a few fellas? – out there, I’ve been taking inspiration from their weekly workout plans since the start of the year when the ladies launched their L❀ve Your Body series. These plans were so popular, they decided to continue posting them each week. Hooray! πŸ˜€
At the moment, I’m using their workout schedule more as a guideline and following it depending on how I feel, cos listening to your body is so very important (as hard as that can be-sometimes you gotta switch of your head that’s telling you that you must workout, etc.) and how much time I have (well, you gotta make time..). Here’s week 2 of the Spring Fling schedule.

Here’s what my workout plan for this past week looks like

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A few notes – the “Sweet 16” and the “Plateau Buster” HIIT workouts are from the Self Magazine’s 2012 Drop 10 challenge, which Karena and Katrina were, and still are the trainers for.

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(Source)
You can sign up for this year’s challenge here, it launches next Wednesday, 20.3.! Who’s excited?!πŸ˜ƒ
Tone It Up have also been partnered up with LivestrongWoman since early last year and have been bringing “Tone It Up Tuesdays” to an even wider audience since then.
The 3-move “Love Your Legs” workout is part of that series.
Tomorrow, Sunday, is supposed to be the day to Run It Out as per “Sunday Runday”, but my back has been at me again since last night, so I might just make it a “Sunday Walkday”.☺

Now I’m just about ready to relax for the evening, before my Love and I will be diving right into the crowds for the festivities tomorrow.

K❀

Link Love

Today’s Tuesday..which means it’s exactly 2 weeks until Christmas day! yay! πŸ˜€ I can’t believe it’s so close and to say I’m organized would be a lie. Uh-oh.. but- this Friday I shall finally dive head first into the crowds and buy most, if not all, presents in one go. For today though, I thought I’d share some links to carefully selected sites with you πŸ™‚

Here we go..

Something to decorate cupcakes & co
Sprinkles

(source)

How to Make Sprinkles for Cupcakes

a boredom busting cardio workout
hiit-and-steady

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Fitnessista’s HIIT and Steady Cardio workout from October

delicious Holiday Brunch ideas.. especially this tasty-looking Kale salad
kale-salad-with-dates-parmesan-and-almonds-foss431

(source)

Kale Salad with Dates, Parmesan and Almonds and other Holiday Brunch Recipes

super cute workout tees
eatcleantraindirty

(source)

Eat Clean Train Dirty and other awesome workout tanks and tees from FiredaughterClothing

a protein pancake recipe…mmmh
shineorsetproteinpancake

(source)

Shine Or Set’s Protein Pancake recipe

Tips on mastering the most daunting (for some) workout moves
0905-pullup

(source)

Tips on How to Master Any Workout Move

 

Enjoy!β™₯

Run With It

The key for getting my running groove on is music – it keeps me company, put a spring back into my step when I get tired and motivated when I feel like giving up.

So I thought I’d share it right here..

Because I’d imported the playlist from my mp3 to Itunes, whichΒ didn’t recognize some of the songs, here is

It’s fairly random and I change it as the mood strikes me, I might skip a song here or there if I get too impatient. I’m always on the lookout for new workout song ideas, so please feel free to share in the comments πŸ˜€

Bar One

This new year has been off to a great start – I got hit with a nasty cold on the first day of 2012. Hooray for getting it out-of-the-way before my birthday in a week and a bit and hopefully for most of the year, too!! πŸ˜€ I’m feeling optimistic and part of the reason why I am otherwise in a good mood is that I’ve started my very own workout-and-be-more-active-every-day streak on December 27th. I wanted to finish off the last year strong and in motion. So far, I’ve done fairly well, except for today – so my reason excuse goes as follows πŸ˜‰ : I was working late last night and it took me until close to 3 am to wind down (even though I was wrecked after an early start yesterday), woke up around 6.30am this morning when my boyfriend had to get up for work and as I’m waiting for a parcel to be delivered – and am not certain at what time and if it’s even gonna come today- I was drifting in and out of sleep for another 3 hours, until I finally dragged myself outta bed. As my eyes are hanging out of my weary, cold-infused head, I’ve given my more-active self a day off any sort of structured workout. Knowing me I’d trip or drop a dumbbell on my foot or something.

Here’s part of what I’ve been up to until yesterday:

  • 30 – 40 minute Walk/Run Intervals
  • 10 – 20 minute strength workouts consisting of:
  1. Jumping Jacks
  2. Squats
  3. Curtsey Lunges
  4. Single Leg Bridges
  5. Sumo Squats
  6. Hamstring Curls

and

  1. Bicep Curls
  2. Tricep Extensions
  3. Overhead Dumbbell Press Ups and Chest Flys
  4. Front Shoulder Raises
  5. Tricep Dips
  6. Girly Modified Push-Ups

and

  1. Crunches
  2. Planks
  3. ToneItUp Tummy Tucks
  4. Side Planks
  5. Standing Side Crunches
  6. Back Extensions
  7. Straight Leg Raises
  8. Bicycle and Reverse Crunches

Tomorrow I’ll expect to be back in the saddle..well, on the mat and the treadmill, but for now I have an evening at work to look forward to. Whoop whoop! πŸ˜›