My workout routine.

 

 

Pinterest



I consider myself quite level headed  (well,more or less.lol)
And i have a healthy view of diet and training.... in my non expert opining.

I believe  that balance is key, I`m an "all things in moderation" kind of girl.
That especially applies to my eating habits and workouts.

I don`t believe in starving myself (or over eating...) and i don`t believe in any extremes in my training (either no workout or training everyday several times a day)


It`s been a looooong process, but I`m finally in tune with my own body.


So how often do i workout?
well that varies from week to week,but generally i work out 3-5 days a week.
But i try stay active 7 days a week. (i said active NOT training)
What do i mean by active?
I mean that those days i don`t go to the gym, i go for a walk,or cycle (just  easy breezy cycling)
or gardening ,any low intensity activity to keep my body moving.

So my workout routine ,how does my week look like?
I try to switch it around a little so i don`t get stuck in a pattern.

MY WORKOUT ROUTINE!



(what a typical week looks like)

MONDAY:  RUN 5K
Since i`m training for my first race,i run this distance once a week.



Pinterest

TUESDAY: Arms/shoulders/back
I warm up on the treadmill for 10 minutes fast walk, or warm up on the rowing machine.
Then i select six strength moves:

Assisted pull-ups , wide and narrow ( either hang a rubber band from the rack, or hang it across on the barbell hooks)Works shoulders,triceps,delts and upper back.



The upper barbell hooks,just Place them
lower,and attach the elastic band across.
Grab the handles at the top,stand on the band and
do pull-ups .



Bicep curl (either with a hand weight or barbell)



Pinterest



Tricep extension with weight,lying Down

Pinterest



Lateral raises
(works shoulders and delts)

Pinterest



T-bar row
works  back and arms

Pinterest



Back extension with weights.           

Pinterest



Wednesday: Active rest day
I usually go for a walk most of the time. preferably 3-5 km
or 30-60 min (as a minimum)

Thursday: Leg day!!
I warm up with 5 min walking, and then some intervals

My favorite Leg day moves:

Squats With barbell

Pinterest



Goblet squat

Pinterest

Dead lifts

Pinterest

 

 

Glute bridge with weights

 

Pinterest



 

 

Smith machine donkey kicks

 



Pinterest

 

Glute kickbacks



Pinterest

 Bulgarian  Split Squats

Pinterest



 

 

Friday: Active rest day (same as Wednesday)

 

 

Saturday: Intervals + full body workout

 

Arms, bicep curl and tricep extension (see Tuesday`s workout)

 

Back, T-bar row and back extension ( se Tuesday`s workout)

 

Chest, dumbbell fly



 

Pinterest



 

 Shoulders, Lateral raises ( see Tuesday`s workout)

 

 Walking lunges

Pinterest

 

Sunday: Active rest day

 

 

So this is what my workout schedule might look like.

I do switch the workouts around a little ,or even take an extra rest day.

And i try to add new moves to my routine every now and then, to keep my workouts interesting.

 

Hope you enjoyed my post.

 

Please leave comments and questions below.

 

Have a beautiful day

 

Xoxo

 

 



Run run run...

 

 



As I have mentioned before on this blog, i`m in training for my first race ever.
I`m training for the Yorkville run in Toronto 13th of September 2015.
I`ve always been rather negative to long distance running..... I find it boring.
THERE i said it. lol!!

But lately,i must admit, i`m actually enjoying it! (OMG,did I actually say that and meant it?)
I find that pushing myself for a purpose actually gives me quite the boost!
But that`s the thing,i have a reason to push myself!!
Had i not signed up for this race,i probably wouldn`t be running long distance at all.
Certainly not pushing myself like i do now.
I`d still be enjoying my intervals.....and not knowing what i`m made of.

So today as i was running my 5.2 km round in my neighbourhood, i set out with the intent of just running for the sake of the workout.
I wasn`t planning on beating my previous time. which was 32 min BTW.
I had been working out the two previous days,so i knew my legs would be a little heavy ,and i would focus on just keeping my legs going.

When i finished my run i looked at my polar watch... I see to my delight that i have run my round 42 Seconds faster than last time.(WOOHOOOOO!!!)
I gotta admit, i`m a little proud. lol!

This is why i`m starting to enjoy my 5K training , I am doing what i believe i couldn't.
It`s amazing what a goal can do to my motivation , and to see how strong and capable my body really is.
I am so excited about this progress..... anything is possible it seems.

 

 



If you wanna run with me at the Yorkville run click Here and sign up!
(official registration starts 15.April)

Or if you wanna donate to many of the great causes click HERE

Maybe I`ll see you at the start line..... :-)


Until Next time...

Have a great day!

Xoxo

My journey to running 5K!

I

 

 

My post today is about how i  got to the point where i`m able to run 5K without any breaks.
                         
As i mentioned (twice) in my last post, i`m a hardcore interval girl, and i have NEVER liked long distance running whatsoever.
So the fact that`i`m gonna participate in a 5K race is rather curious...at least to me.lol
But here I am training for one! And I`m gonna race my first race in a Foreign country!
The Yorkville run in Toronto,Canada to be exact.
                         
When i decided to join a race , i was thinking a lot about how i would EVER manage to run THAT FAR without any breaks.
I checked Google and Pinterest for 5K running plans, like "the couch to 5K in 8 weeks".
But i did`t like the set up of the plans, so i decided to make my own plan, inspired by all the information i had gathered.
                           
I have Access to a nearby gym,so i use that frequently. But i also run outside ,preferably on sunny days.lol.
As a rule I workout every 2nd day, usually with a combination of interval running and strength training.

So when i decided to train for the 5K, I went at it in intervals, plain and simple.
Now ,I`m not a beginner at running,so my Fitness level is average i think.
I only run 5K 1-2 times a week, and train with weights and do sprint intervals the other days  (my workout plan below)
I try to be active 6-7 days a week. so the days between my workouts, I go for walks.
Of course i`ll have a complete rest day now and then, but i find my active rest very necessary so my muscles don`t get stiff and sore.


 Here is MY plan to run 5K:

On the days i run 5K on the treadmill at the gym, i`ll do strength training on arms/chest,back  and abs. (well basically upper body)
unless i run outside, then i`ll skip the weights that day. ( i`m honestly not bothered working out twice in a day)
Then on the days i don`t run 5K, I opt for leg/lower body  strength training, With a short sprint interval  as a warm up.


On the tread mill (1-2 times a week)

Week 1-2: Run 300 meter (328yd), Walk 100 meters (109yd)  (in intervals, until you`re at 5km.)
 
Week 3-4: Run 500 meters (546yd), Walk 100 meters (109yd)  (in intervals)
 
Week 5: Run 700 meters (765yd), Walk 100-200 meters (109-218yd) (in intervals)
 
Week 6-7: Run 1000 meters (1093yd) , Walk 100-200 meters (109-218yd) (in intervals)
 
Week 8-9 : Run 1.5km (1640yd), Walk 150 meters (164yd) (in intervals)
 
Week 10: Run 2km (1.2 miles), Walk 150 meters (164yd) (in intervals)
 
Week 11-12: Run 2.5 km (1.5 miles), Walk 100 meters (109yd), Run 2.5km (1.5 miles)
 
Week 13: Run 3km (1.8 miles) Walk 100 meters (109yd), Run 2km (1.2 miles)
 
Week 14: Run 5K


Good Luck and have fun with it, mix it up by running outside as well (less boring than treadmill and more to look at)

If you wanna race ith me at the Yorkville run September 13, click  HERE

If you wanna donate to any of the Yorkville run`s great causes ,click  HERE


Please leave a comment or question below.

Have a great day!

Xoxo

The B&O Yorkville run.......i might possibly be insane.....or am I

 

 

So i have signed up for a 5K race in September 2015.....

The B&O Yorkville run no less..... and i fear i might  possibly be nuts.

 

I mean in general i quite dislike  long distance running (not that 5K is that far)

 

ANYHOW..... i`m more of an interval girl,and love to run fast with my well earned breaks in between . lol.

 

So i`m going on my very own adventure to Toronto,Canada in September, and figured i`m really making memories......by signing up for a 5K race?

 

Alrighty then, a race it is!....As this trip in many ways is my way of rising up again, and stand on my own two feet,and embrace my beloved Independence.

 

But now i have to step up my game a bit,cause i don`t want to be the last person at the finish line.hahaha!! ( that would totally suck!!)

 

I`ve already started training for this race, and is going fantastic! (that`s a lie!)

Too be honest it`s really tough.

I mean,i KNOW i can do it....it`s just i`m not a big fan of fighting With myself to keep my legs going for 5K. (because as i said,i love my breaks)

 

But thankfully i have a while to get ready, and i`m seeing progress the whole time, meter after meter.

And in a way, i`m building character as well, because i`m doing something completely new to me, breaking new territory and ignoring my fear of the unknown. I`m diving right in!

 

So YAY for the Yorkville run!! For a much needed Challenge!

 

Have a great day !

Xoxo

 

 

 

If you wanna Join the  B&O Yorkville run click HERE ( registrations start 15.April)

 

or if you wanna donate to any of the great causes the Yorkville run is held for click HERE