Archive for the ‘Health’ Category

Fitness Log July 29 – Aug 2, 2013

July 28, 2013

Good Morning All!

The Fitness Log returns this week! I spent some time last night reflecting on past logs, thinking about my week ahead and then planning my training schedule. I will continue this week also with the daily fasting which basically creates an eight hour window during which food is consumed, the benefits of which I will discuss during the week on the log. Planning is the key to success in any venture and with the alarm set at 4:30am – I turned in just before 9pm to ensure a good night’s rest!

Monday 29 July

Morning

Training: Warm up – 5 minutes on the treadmill 5.5 km/h at 10% incline which turns a slow steady pace into a good, strong power walk.  Today’s workout was X Fit inspired incorporating plyometrics with intense heavy reps and no breaks in between except between rounds (30 second rest).  Sets: 15 reps each of barbell (loaded with 4 x 5kg plates) – squats, clean and jerk, straight leg deadlift, box jumps (up onto stage height 50cm), tricep dips, push ups, hover aka plank 30 seconds. These sets sent my heart rate straight up, particularly the clean and jerks. To improve this routine I will set up two barbells, the second with heavier load for the squats and deadlifts as they were a little on the easy side.

plyometrics

So this routine took me through about 20 minutes, I then moved to the treadmill and did 10 minutes HIIT (10kph / 15kph). I am slowly rebuilding my running as I’ve had some time off so I will slowly build back to my previous speeds so as to avoid injury. Finally I did some bicep work – 3 sets of 21’s (weights 4-5-6 kg). Total workout time: 45 minutes.

Nutrition: After gym (6:30am) I just take fluids – today I had green tea, dandelion tea, a piccolo and water, I also take nutrition supplements – orachel (a power packed multi-vitamin) and ming vmm which I use to boost up my immunity during the winter months. The window opened today at 12:30pm – I have installed my travel blender in the kitchen at the office and bring my prep-packed smoothie constituents in my little eGo (lunch esky).  Two tall glasses of my famous ÜberGreen.

ÜberGreen

Two organic navel oranges – I am devouring oranges at the moment – they are so delicious and sweet in season, they also hydrate you beautifully and the vitamin c boost keeps you strong! I also had some celery and capsicum ready to munch on later in the afternoon but left them for tomorrow as not feeling hungry.

Oranges_2

Evening

Training:  Pump class tonight @ 6pm, I arrived and set up early so I could warm up for 10 minutes on the treadmill (5.5 km/h at 10% incline). In the cooler months warming the body up well before getting into your workout is really important.

deadlifts2

Nutrition: Evening meal (@7:30pm) was a huge plate of sautéd veggies (brocoli stalk chopped, courgette, capsicum, snow peas, cabbage, leek and garlic) with lightly steamed brocoli and cauliflower florets and dry fried chicken (I only use a small amount ~60g) all dressed with a little Vietnamese peanut dipping sauce. Oh and another orange a little while after dinner.

Tuesday 29 July

Morning

Training: Warm up – 5 minutes on the treadmill 5.5 km/h at 10% incline. Quads – 4 sets of 12 reps (2 x 80kg and 2 x 120kg), 60 squats with 20 kg bar in intermittent sessions of 20’s broken up by 1 minute skipping.

leg press

Bench dips with 5kg plate on lap 3 sets x 10, tricep extensions 3 sets of 12 reps (3kg). Shoulder press 3 sets of 12 reps (5kg), dumbell flys – 3 sets of 12 reps (3kg). Again these sets were broken up by 1 minute skipping rounds.  Total workout time: 45 minutes.

tricep-dips-women

Nutrition: After gym (6:30am) green tea, dandelion tea, a piccolo and water, nutrition supplements – orachel and ming vmm (see Monday’s post for info). The theory behind the daily fast is to enable the body to start to tuck in to any ‘reserves’ during the fasting zone. It really isn’t that hard and I’d recommend you give it a try. Warm no calorie beverages such as green tea also helps fill the gaps. 11am – two sweet organic navel oranges, celery with peanut butter and capsicum with hummus. A small handful of mixed nuts (almonds, cashews & walnuts).

Evening

Training:  Ab class tonight @ 5:30pm – it’s 25 minutes of non stop ab cracking goodness – a strong core stabilises and protects you from injury! I arrived 10 minutes early so I could warm up on the treadmill (5.5 km/h at 10% incline). I followed the class with 10 minutes high intensity interval training (HIIT) on the treadmill (10kph / 14kph/16kph). Total workout time: 45 minutes.

abs

Nutrition: Evening meal (@7pm) was a huge plate of sautéd veggies (brocoli stalk chopped, courgette, capsicum, cabbage, leek, onion and garlic) with lightly steamed brocoli florets and ginger/soy chicken (~60g). Orange after dinner.  I also take a seaweed based calcium supplement in the evening called Cal-Sea-Um. The calcium from the plant source of calcified seaweed is highly  bio-available and added magnesium and vitamin D further supports absorption,

Wednesday 29 July

Morning

Training: Warm up – 5 minutes on the treadmill 5.5 km/h at 10% incline. Chest dumbell flat bench press – decreasing sets (12-10-8) @ 9kg-10kg-12.5kg), Hamstrings: leg curls 3 sets of 12 reps on pin #3,  Chest dumbell flys on flat bench press – 3 x 12 reps @ 4-5-6kg then hamstring swiss ball hamstring curls (3 sets of 12) which are fab for your whole core as well, finished with 4 x 1 minute skipping sets intermittent with 30 seconds hover/ 30 second squats (only body weight). Total workout time: 45 minutes.

Nutrition: After gym (6:30am) green tea, English breakfast tea, a piccolo and water, nutrition supplements (orachel and ming vmm). I am finding that the less I eat, the better I actually feel – I think the calorie restricted optimum nutrition (CRON) lifestyle has alot going for it and that we need to move away from this overemphasis on mass food consumption in our society. 12pm – green smoothie – two sweet organic navel oranges – small handful of mixed nuts (almonds, cashews & walnuts), celery & peanut butter.

Evening

Recovery (no training this evening) –

sleep1

Nutrition: Ripe banana. Evening meal (@7pm) sautéd veggies (brocoli stalk chopped, courgette, capsicum, cabbage, onion and garlic) with lightly steamed brocoli florets and ginger fried chicken (~60g). Orange.  Cal-Sea-Um (and the tabs even taste good!).

Thursday August 1

Morning

clean and jerk

Training:  Today’s workout was a X Fit session as per Monday morning – wow those clean and jerks and box jumps are serious heart rate boosters. Total workout time: 25 minutes – a shorter session this morning as I’m going to a boxing and pilates class tonight.

Nutrition:  Massive temptation this morning, other half toasted crumpets and popped a crunchy one smothered in rapsberry jam in front of me. It was a tug-o-war but I resisted. Green tea, Earl Grey, a piccolo and heaps of water this morning, nutrition supplements (orachel and ming vmm).  Feeling awesome! Orange @ 12:30pm followed by a huge green smoothie – wow – delicious and nutritious! Everyday is different – today I added in raw lucuma powder which I bought online from Loving Earth. Lucuma is an exotic Peruvian fruit also known as the “Gold of the Incas”. I find it adds a nice sweetness to my smoothies! This weekend I am planning on trying a cacao mudshake – I found the recipe at Loving Earth. I love these guys – beautiful products, fab recipes, easy online ordering and they buy direct from the farmers in developing countries, hence supporting indigenous communities.

cacao mudshake

 

Evening:

Training: Back to back Boxing and Pilates classes. I started doing Pilates a few months ago and have been doing on average two classes per week. The slow and controlled movements create deep poise and tension in the muscles hence strengthening and toning them whilst also elongating the spine and building a strong core. I never realised how beautiful for the body classical pilates can be.  Total training time this evening: 1 hour, 45 minutes.

pilates

Nutrition: Ripe banana (yum) – sautéd veggies (brocoli stalk chopped, courgette, capsicum, cabbage, onion and garlic) with lightly steamed brocoli florets and fried chicken (~60g). Orange.  Cal-Sea-Um. Earl Grey.

Friday 2 August

Morning

I slept in this morning until 6:25am…..how delicious! I think today will be a well earned rest day!

Nutrition:  Noon – two oranges and four passionfruits – this week my secretary brought me a bag of these beautiful fruits of the vine and I have been devouring them. A huge green smoothie around 2pm and today I thought I’d share why I love kiwis in my green smoothies: nutritionally dense, full of antioxidants, vitamin E, and lutein, a true SuperFood, two pieces have twice the vitamin C of an orange and as much potassium as a banana, as much fiber as one serving of bran flakes, 100 calories, great source of magnesium, low-fat, sodium-free, prevents cancer prevention, benefits the heart and tastes great!

kiwi

Fitness Log week beginning March 11, 2013

March 11, 2013

A most relaxing weekend left me chomping at the bit this morning. I started my day at 4am with my hour of power and then hit the gym at 5:30am sharp. Karen and I scheduled a bicep blast prior to RPM this morning. I found this list of Top 10 bicep exercises last night and whilst I am not that keen on having girls hanging off my arms (clearly aimed at the boys) it has some great tips. Females often focus too much on cardio without incorporating strength training to build lean muscle which will help you develop a toned physique. Don’t get me wrong, cardio is still essential. In fact high intensity training for 45 minutes first thing in the morning will boost your metabolism for the rest of the day and cause you to burn more calories over the next 14 hours even whilst at rest! Combining the two types of training in with the addition of stretch therapy and high quality nutrition will lead to optimum health and physique. Think of these components as your four quadrants of fitness.

Monday 11 March, 2013

Training

chin ups

am:  Biceps: 21’s barbell curls (12.5 kg) bottom to 1/2 way x 7 reps, 1/2 to top by 7 reps, bottom to top 7 reps followed immediately without rest by dumbbell curls (descending reps 12-10-8-12 on 6-7-8 kg) just got through the 8’s so working to my limits at that range of reps. Military style chin ups (with arms and elbows actually tucked in closer than in this picture)  using descending reps 12-10-8-12 I started on pin#9 down to 6 but it was a bit too easy, I will start on pin#8 next week.

RPM class (45 minutes) and I also tried a new class Goodlife have launched called X Fit. The yummy mummies and I enjoyed an intense 45 minutes strength class in the group fitness room using the Pump gear. We did a short warm up and then three rounds of intense strength training (which you can easily replicate in your own time) followed by some core work and a warm down. The sets were a mix of resistance with barbell (I loaded up with 4 x 5kg plates) and against body weight incorporating principles of  plyometrics with intense heavy reps and no breaks in between except between rounds (30 second rest). The sets included: 15 squats, 15 cling and jerk, 15 straight leg deadlifts, 15 box jumps (up onto stage),15 tricep dips, 15 push ups and 30 second plank. By round three I was extremely fatigued and dropped 2 x 5kg weights off my barbell, however it was then far too easy, I should have added 2.5’s on in lieu of the 5’s.

plyometrics

I enjoyed a relaxing steam session afterward followed by a warm shower to sooth the muscles.

pm: Boxing class (45 minutes) followed by Stretch Therapy (1 hour) @ the Old Flour Mill. We did handstands tonight and I practiced my shoulder stand. After class I felt like trying a back bend, Trevor being so perceptive spotted my intention and offered assistance. I pushed up into the pose to begin with then he provided further instruction and support to help me move more deeply into the stretch.

HPIM0674.JPG

Nutrition

am: 2 litres purified rainwater, 2 cups green tea, green smoothie (1/2 litre).

tuna

pm: tuna sashimi (one small raw tuna steak sliced up) with soy sauce and pickled ginger and 1/2 a fresh cucumber. 1 litre purified rainwater. Evening meal – pumpkin soup, steamed brocoli and walnuts. Broccoli is amazing food – cleansing, high in vitamin C, protein (45% of the calories) and fiber – whenever I even feel the slightest bit unwell I load up my plate. Pot of peppermint tea.

broccoli

Tuesday 12 March, 2013

Training

am: recovery (much needed after yesterday’s full on day!)

pm: Boxing class (1 hour) back to back with Balance class (1 hour). Squeezed in some back work tonight before class with  increased weights from last week and again using decreasing rep technique (12-10-8-12) – dumbbell rows : 9-10-12.5-9; lateral pull down (pin # 4, 4 +1, 4+2). I am feeling more energised after training tonight.

Nutrition

am: 1 litre purified rainwater, 1 cup green tea, 1 pomegranate which was a gift, (check the link for info about this amazing fruit).1 pot of chai. Intriguing – this morning I had very little appetite even after such a heavy training day yesterday with quite a light corresponding calorie intake.

Pomegranate

pm: I picked up a lovely little pumpkin and some red onions from the Queen Bee at our very own farmer’s market stall “homegrown harvest” on Saturday in the Top of Town. Today I made the most delicious soup with them plus carrots, capsicum, courgette, brocoli, chickpeas, chilli and fresh rosemary from my garden. I finally began feeling hungry around 11:30am so I ate two big bowls of soup!

pumpkin

Super hungry again after classes tonight so evening meal was whipped up in a jiffy: sauté veggies (courgette, red onion, asparagus & cabbage) with lightly steamed broccoli and a tuna steak lightly pan fried.

Wednesday 13 March, 2013

Training

leg press

am: Quads, shoulders and triceps this morning all mixed up and using a mix of decreasing rep technique (12-10-8-12) or straight reps where indicated: barbell step ups (15-17.5-20), barbell squats (15-17.5-20), barbell lunges (15-17.5-20), standing shoulder press (15-17.5-20), tricep dips with 5kg weight on lap (3 x 10 reps), stair sprints 2 x 3, seated leg press (pin # 9-10-11), triceps push ups (3 x 10 reps), leg extension (pin # 5-6-7). 10 minutes powerwalk on treadmill at 6km/hour (10% incline).

Women Boxing Together At Gym

pm: Kerri and I smoked through two 20 minute sessions in the park today. The ground was dry so no excuses not to drop into those push-ups and burpees! A heart pumping drill working the whole body: 50 high jabs, 40 uppercuts, 30 hooks, 10 full burpees, 10 pushups, 1 minute skipping, 10 repulsion lunges, 10 box jumps up onto step. Only rest was during transition between skipping reps (10 meters). We’ve been training together for a few months now, we take it in turns to prepare the sessions and during the hour we spend each week training, we also have time to touch base on life and catch up. Training together has helped us both stay accountable in other areas of our lives as well which has been a huge blessing to us both!

Nutrition

am: 1 litre purified rainwater, 2 cups green tea, 1 green smoothie. Latte.

pm: Tuna in springwater with cucumber, tomato, asparagus and red onion. Walnuts (30g), banana, two plums. 1 litre crystal springs water. Homemade vegetable soup, pasta spirals with vegetables.

Thursday 14 March, 2013

Training

What a glorious Autumn morning to be alive…clear blue skies and crisp, fresh air, I envied the lucky people high up in the balloon early today!

early morning mist

am: I was reading about supersets this week so I decided to use this training principle to combine my hamstrings and chest this morning. Routine: chest dips (pin# 8-7-6) alternating with back extension with plates (5-7.5-10); dumbbell chest press on incline bench (9-10-12.5) alternating with lying leg curl (pin# 3) 3 x 12 reps; straight leg deadlifts with dumbbells (25-30-35) [whilst my legs were fine, I could hardly lift the  17.5kg weights with my arms which got hammered so I need to rethink that one] alternating with dumbbell chest fly 4 kg (3 x 12reps); hamstring curls on swiss ball alternating with hamstring stretch; core work: decline crunches (3 x 12 reps)

decline-bench-crunch

pm: recovery

Nutrition

am: 1 litre purified rainwater, 2 cups green tea, 2 gooey boiled eggs with sauté asparagus, broccoli and garlic.

pm:  Tuna in springwater with cucumber, tomato & spinach. Walnuts (30g). 1 litre crystal springs water. Homemade vegetable soup.

Friday 14 March, 2013

Training

am: recovery

pm:  Body Balance

yoga

Nutrition

am: 1 litre purified rainwater, 2 cups green tea.

green-tea

pm:  2 gooey boiled eggs. Homemade vegetable soup. Ginger chicken stir fry with shitake mushrooms and sauté veggies asparagus, broccoli, capsicum, red onion and garlic.

shitake