Current Gym Routine (update)

A little while ago I shared with you the first gym routine that my trainer had developed for me. I was recently issued my second routine, and I thought I’d share it with you just to keep you all updated on what we’re up to at the gym at the moment. The aim is to start to include both of the routines in my weekly schedule, and gradually add more into the mix as they’re developed for me. Here’s what’s involved in my new routine:

Warm Up – 10 minutes on cross trainer
3 Sets x 15 Reps on Pin Loaded Press (weight is currently at 45kg)
3 Sets x 15 CBX Incline Press (weight is currently at 20kg)
3 Sets x 15 Rev Step Lunge
3 Sets x 15 Seated Row
Wall Squats
3 Sets x 15 Shoulder Press (current weight is 20kg)
3 Sets x 15 Mountain Climber
Cardio – 10 minutes bike (currently at 2:1 ratio inclines of 6/20)
Cool Down + Stretches

Backyard Workout Essentials

One of my favourite workouts is something I call a ‘backyard blitz’. This is one of the easiest workouts for me to fit into my schedule as I don’t have to leave my house, which saves me a lot of time and effort. It’s a combination of mild cardio and a lot of strength training, and it’s helped me gradually build up my strength and cardio ability as I work towards running again. I use a few small pieces of equipment for the routine, and I managed to put together a handy little at-home gym kit for under $50. Here it is –

I use the skipping rope for cardio, the 5kg dumbbell for various strength and toning exercises, the yoga mat for abdominal work, and the stretch bands to help me warm down at the end of my workout. All of these products are from KMart, and I’ve been really impressed with the quality and value for money of everything I’ve purchased so far. I highly recommend putting together a kit like this, it really makes “making time” for exercise that much easier when you don’t have to leave the house in order to give your body a great workout.

November Fitness Chat

Despite us having a week off last week (read: a week where we went out for dinner every single night and made zero effort to workout), I feel like we’re still on track with our health and fitness goals at the moment. For the most part at least. At the core of it we’re both feeling motivated, although translating that to some kind of regular life practice is the hard part. I don’t think I did too badly with my October goals, so let’s see how I went –

October Goals
Although we did make good progress with the month’s worth of workouts, it was a trial-and-error experience for me, and I’ll be changing up my method slightly when moving forward. We’re now in a place where we prefer to workout together, so the few yoga workouts that I’d included on the sheet did not get done. We’ve started strength training after our run, although this is hard because I’m not used to coming up with ideas for male muscle groups. I definitely need to do a bit more research here. Add to that the fact that Sebastian has a leg issue that needs operating on next month, and my regular ‘do 5 million squats!’ method doesn’t work too well. We managed to finish off 8 out of 20 workouts, which isn’t great, but it’s better than we had been doing. We also incorporated a lot of running into our schedule, and made use of the running track near our house – which was another of my goals for the month. So far we’ve stuck to the one takeaway meal for the month, but it’s been easy for us as we’ve been going out for dinner so much recently. So I don’t think that really counts.

November Goals
I plan on sticking to a similar monthly workout method as last month, only this time I won’t be writing down the type of workout that we’ll be doing. Mostly because at the moment we’re doing the same thing over and over again. As soon as we’re in a set routine, I think we’ll mix it up a bit. I also plan on sticking to our ‘one takeaway meal per month’ plan – December will be Sebastian’s choice. I hope it’s something good (I picked fish and chips). I’ve noticed that my water intake has been dropping quite a bit lately, which is not good. I need to bump this back up again. I’m also going to try and switch out my daily morning coffee at work to a green tea. Which is cheaper, and better for me in the log run.

Health & Fitness Goodies
* Bree Loves Beauty mentioned the Pump Up App in a few videos recently, and I decided to check it out. I’ve only just downloaded it, so I’ll let you know what I think of it in more detail in a future post. ** Sebastian is a big fan of Knife Party, so I’ve been listening to their music whenever I’m in his car, and I think some of their songs would be great to workout to. This is my favourite at the moment.

September Fitness Chat

Well well well. Another month (nearly) over. We’ve been noticing a steady change in the weather lately, although we did still have a lot of rain and some storms on the weekend. That was a nice juxtaposition against the lovely 34 degree weather of the day before. Ahh, weather. Why you so crazy? As we head towards summer it’s a LOT easier to fit in a workout in the evenings, mostly due to it not being pitch black at 6pm. I’m looking forward to being back home this week so we can take full advantage of the beautiful weather.

August Goals
I have been using the treadmill, but not as frequently as I’d hoped. However, when I have been running I’ve felt the need to push myself further and try to beat my previous efforts. I really miss that feeling, and I look forward to having that back full-time soon. I have started the Lorna Jane Squat challenge, and am steadily making my way through it. I haven’t given up yet, so that’s a good thing. As for my health, I am pretty much back to feeling 100%, and it’s wonderful. I do need to go back to see my doctor at the end of the month to follow up, but we’re definitely on the right track with diagnosing what was wrong with me. Phew.

Monthly Goals
I decided to try to hit a caloric burn goal for the week, from Sunday through to next Sunday. I’m going to try and burn 1500 calories in a week (just during my specific workout times, not counting regular day-to-day calories burned, obviously), so fingers crossed I can reach my goal! I also want to continue with the Lorna Jane Squat challenge, and start planning for next month’s challenge. I want to stick to a healthy meal plan as best I can (we’re going out for dinner quite a lot lately, and have some big social events coming up), and cut out all unnecessary treats.

Health & Fitness Related Goodies
* I remembered that the easiest way to motivate myself to workout is to watch Beyonce clips on Youtube. Trust me, it works. ** This is m favourite workout song at the moment, It’s silly, but it’s catchy and has a steady beat to run to.

April Fitness Chat

Wow, my arm looks gargantuan in that photo. It’s been a while since I posted anything fitness-related on the blog, which is probably because I’ve not been paying much attention to that aspect of my life lately. However, I feel energized and refreshed and back on track, and I thought it might be the perfect time to introduce a new monthly series of posts to the blog. Every month I’ll be checking in to discuss my goals, how I’m feeling, and interesting fitness-related things I’ve seen pop up around the place.

Monthly Goals
We’re half way through the month already, but better late than never. My main goal for the month is basically to get myself back on track, both physically and mentally. This has been a crazy year so far, but things are slowly settling down and I feel more capable of taking control of my health and fitness in general. I want to plan my lunches better (with the aim to make healthy options to take to work every day), I want to increase my weekly workouts to at least 4 a week, I want to keep a fitness diary (my new Lorna Jane planner should work with that), and I want to cut coffee out of my daily diet. I’m going to Bali in the first week of May, and you can bet that’s motivating me to WERK.

Health & Fitness Related Goodies
* I was in Kmart yesterday and noticed that they have quite an extensive range of workout clothes. I picked up a gorgeous green tank (pictured in the image above) for $15. You can bet I’ll be going back for more. ** If I’m ever short of motivation, I search through the #fitfam hashtag on Instagram. There are a lot of inspiring people out there, and there is always a picture of two to help motivate me to get off of my butt and move. *** I’m planning on whipping up some turkey meatballs to have for lunch during the week. I’ve never made meatballs before, so I’m interested to see how they turn out. I’ll keep you posted. **** I need a new theraband.