Interval Running

 

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I am all about interval running.....i mean i just love it!
That is probably because i`m more a sprinter than an endurance runner.

I always admired people who were out running and wished i was like them,but i knew i had not the patience or endurance to go for a run.

So i decided to start running intervals......or at least try.

At the start i really sucked. lol.
But i didn`t give up, and i`m so glad i didn`t.
The progress has been amazing and really motivating.

I started out not being able to run more than 1 minute without almost dying.
And now i`m training for my first 5K race!!
(check out the Yorkville run HERE )

So i thought i`d share some of the intervals i love to do.

 

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The Intervals

 

4x4:

You run 4 minutes and walk 2 minutes. you do this 4 times.

 

Sprint interval:

I sprint for 30 Seconds and rest 30 Seconds.

I repeat that for about 5-10 rounds.

 

Hill Interval:
Set the treadmill at an inclination (i set it at 11%)
Then  run for 30 Seconds and rest 30 Seconds,
Do this 5-10 rounds.

These are the intervals i run the most, i`ll adjust and mix it up now and then.

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When you run intervals, it`s mainly about improving your fitness level (endurance, lung capacity and heart rate)
So interval running is definitively  outside the Comfort zone.
But it`s a great way to start running if you don`t have the endurance yet.
And i personally think it`s more fun.

If you`re a beginner, Don`t start too hard and fast. We don`t want any injuries...

An other great thing about running intervals is if you want to lose weight, interval training is great for fat burning.
Because you get the heart rate up and down, it gets your metabolism working.

So go run some intervals!

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Have a beautiful day.

 

Xoxo!

Post any comments or questions below.

My workout routine.

 

 

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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.



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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)



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Tricep extension with weight,lying Down

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Lateral raises
(works shoulders and delts)

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T-bar row
works  back and arms

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Back extension with weights.           

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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

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Goblet squat

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Dead lifts

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Glute bridge with weights

 

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Smith machine donkey kicks

 



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Glute kickbacks



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 Bulgarian  Split Squats

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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



 

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 Shoulders, Lateral raises ( see Tuesday`s workout)

 

 Walking lunges

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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

 

 



Tone it up....The Bikini Series 2015

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As I am Tone it up girl and member , I`ll join thousands of girls from all over the world for the 5th annual Tone it up Bikini Series.

It`s 8 weeks of  working out, healthy eating, fun fitness challenges and a bunch of women supporting each other and cheering each other on.

I really love this community!!
The positive spirit,the lovely sisterhood of women, no hating on each other, friendships and connections that reaches across the world, makes this community very unique and worth following.

This years bikini series has me extra motivated as i`m training for my first race (the yorkville run), and i really need the extra kick in the butt.
Everybody has their different goals and reasons for joining the Bikini Series,but a common goal we all share is to get healthier,stronger and absolutely TIU fabulous!! (and we`re all dying to get a butt like Kat`s!! Total butt envy right there)

So my goal goal for this Bikini Series is to become absolutely smokin` hot.....haha, sorta!
Nah, my goal is to get in  shape and faster for the race, but also, shape my body,in a healthy way.
Hopefully slim down a little, and continue to adapt healthy habits.

 

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The Tone it up bikini series start 13th of April , so if you`re not familiar With Tone it up
click HERE to see their blog and nutrition plan, and maybe even sign up for the bikini series.

They`ll post daily workout challenges and also new  recipes  during the 8 weeks of  the Bikini series.
There is so much fun being a part of the TIU community, it`s quite addictive too. lol!

We all check in on instagram, facebook and twitter, although i think maybe most of the girls post on instagram and twitter.

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The countdown is on, just 11 days until the Bikini series start.
Sign up and join the fun!!


Have a great 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 body is a temple, not a trash can

 

 I saw this quote on Pinterest as I was looking for different motivational pictures and quotes to pin.

And it got me thinking.

If I want a body that's healthy,slim, strong and beautiful, I need to pay close attention to what I actually put in my mouth.

When I was younger, I was naturally slender and had a really awesome physique (if I may say so myself).

I was super active and food was not an issue. I could eat what ever I wanted, and didn't gain any weight.
 

But as I got a job and a driving license, that changed....dangerously fast..

As I earned my own money, I would eat snickers bars and drink coke every day. 

And I didn't eat regularly and nutritious food either.

Sometimes I wish I could turn back time and choose differently.

Needless to say, I gained weight. And a lot of it!

And I wasn't even aware until someone made a mean comment.

I was so hurt.

And there were more of those to come over the years.
 

I started to hate my body.

I was also desperate to shed it, to be my old slim self again.

I had no concept of healthy and unhealthy food.

Because I had always been able to eat anything .

So many mistakes were made in the process.

I'm not gonna make this a long story.

Over the years I have learned and sought knowledge about diet, food, healthy lifestyle and training.

Because I want to do what is best for my body.

After all, I only have the one I'm in.

So back to this quote....
If i want a body that is healthy and happy, what i put in it matters a lot!

If i eat junk, i.e  sodas, sugar loaded treats, so called diet Products that contain more Chemicals than a medical lab, deep fried food etc , i`m actually abusing my body. and it will let you know how it feels about the abuse too, and it won`t be pleasant.

But if i eat clean, healthy food,i`m basically showing it the love it deserve,and it will give me so much in return.



Have a great day

 Xoxo

 

Coconut and Strawberry Post workout smoothie recipe...

To be honest I don`t really make smoothies very often, because i kinda prefer to chew my food, and just generally eat a proper meal.
But i do enjoy them from time to time.
So i thought i`d share one of my post workout smoothie recipes.


In a blender, add:

1 cup frozen Strawberries
1/2 frozen banana (optional)
1 cup organic coconut milk
1/2 cup coconut water
1 tsp coconut extract (optional)
3-5 drops of coconut stevia (or 1 tsp stevia powder)
1 scoop of tera`s whey  vanilla protein powder (or what ever protein powder you prefer,with a vanilla or neutral flavor. If you don`t have protein powder, you can use 1-2 raw organic eggs)

Blend til it`s all smooth and Liquid.

Tip:
 If you need the smoothie (any smoothie or shake really) to be more filling, simply add 1tsp - 1tbsp of psyllium husk to the mix before blending. Just remember that you`ll need to add more Liquid,as the psyllium husk swells.
So you`ll need to drink up quite fast.

You can get tera`s whey and psyllium husk at  IHERB

Hope you`ll try the recipe..... Enjoy!

 

Xoxo

 

 

Please leave comments or questions below. :)

 

 

 

 

My journey to running 5K!

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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

First post...

 

So, first blog post....

Well, let me introduce myself.

My name is Christine (just like

my blog name says,lol) last name Gallagher,

Born and raised in Norway.

Married to an Irishman ,kitty mama to Louis. 

This blog will give you a little insight into my life.
I`ll share  my interests,dreams, passions, Fitness Journey,beauty regime etc

So here goes........



Have a great day!!

Xoxo

 

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