Yesterday (Friday) Simon and I started a running program, Couch to 5K. Essentially the purpose of the plan is to slowly progress you over 9 weeks until you can run/jog for 30 minutes. Now anyone who knows me can tell you I am no runner however after completing the Nail Can Hill run and the Mothers' Day Classic I decided I wanted to give it a go.
Luckily there is an app for the iPhone which times the run so that makes it a lot easier. The first week of the program involves a 5 minute walk warm up and then 60 seconds running followed by 90 seconds walking for around 20 minutes then finishes off with a 5 minute cool down.
To be honest the program is pretty good however it took me a little while to get into the running rhythm. My cardio isn't crash hot however I definitely hope to improve. It also helped having Simon with me because on one of the run sections I stopped early and he pushed me on (Thanks Simon :D ).
So this morning was supposed to be the fitness session at Willow Park with Josh, and also my return to ICE (Intense Cardio Exercise) as part of my program.
When Simon and I go to the park, let's just say it was a little wet. Josh was not far behind and there was only one other person waiting there. Josh happily pointed to a puddle and suggested that perhaps we could do burpees in the puddle..... NOOOOOOooooooo.......
After Josh went and spoke to the other person about whether or not we should continue (and after pointing out that the only beings out on the field were ducks lol) it was decided that it was just too wet to continue.
Now as part of my program I have to do one ICE session a week and additionally I want to continue with this running program.....
I should back up for a second and point out that although I would LOVE to class the running program as an ICE session it it isn't at the intense level that it should be, therefore just simply forms part of my other cardio activity.
Now especially after receiving a gentle email reminder from Josh about the need for ICE still it has been decided that Simon and I are going to do a 12/8 interval running session tomorrow and this afternoon (provided the rain eases up) the second day of the running program.
I honestly never thought I would be hoping for the rain to clear up just so I could go for a run.......
Saturday, May 29, 2010
Friday, May 28, 2010
Oh my aching (in a good way) Back
Thursday marks my last resistance training day for the week at Physique Essentials.
Today the concentration is on the back. Traditionally the back day is not my favourite however I will admit I was looking forward to today because I knew there were more exercise changes ahead (as they say a change is as good as a holiday)
We started off in the normal fashion, assisted pull ups. Over the time I have improved on these, a little, and I certainly feel stronger in my back however they remain one of my least favourite exercises.
This was followed by wide grip pull downs which honestly I didn't mind, although I could certainly feel it in my back (even more so a day later as I write this).
Seated Cable Row then followed and I will admit that although these exercises are concentrating on the back I was feeling it in my forearms. At the end of the second set it was obvious that I had nothing left in me as the handle virtually flew out of my hands.
Prior to this new program part of my session included Barbell curls which I will readily admit I was NOT good at. This time around Josh has changed it up and we are doing dumbbell curls. Now every time I ever went to the gym I used to snigger at those people who would grab dumbbells and grunt and groan while watching themselves in the mirror........ Well I'm now one of those people.....
For a warm up, started off fairly light on the dumbbells and got through them OK. Then for the first work set we upped the weight by 2.5kgs on each side and boy did I feel it! I struggled through what I could of the set.
After a rest Josh got the 'workout bling' out (the wrist weights that add approximately a kilo) and I was thinking "Is he mad??? I could barely lift the last lot". He laughed at me as he assured me that we were dropping back in weight.......
I would love to say that I powered through the next set but that would just be a big fat lie. I should point out at this stage that Josh has an 'interesting' counting method. As I was nearing the 5th rep and starting to struggle a little he says,
"We are only doing 5", and the 5th rep finishes and he says keep going.
"We just need to get to 7", and the 7th rep slowly but surely passes.
And so it goes until I almost complete rep 10 (my forearm started stinging for some reason)
Now I pick on him for his counting ability however I will admit it helps encourage you. There seems to be a mental trigger where if you THINK it's the last rep somehow you have more power. It's weird
Oh and on the other side of things Josh does have an uncanny ability to keep track of the rep count even while talking and doing other unrelated things.
After the curls it was ab time. Josh disappeared around the corner and I prayed that he wasn't looking for the wheel............
time passes......
.....
He re-emerges with no Wheel (silent cheer). Instead it is plank time. When I started with Josh I could barely do 15 secs of the plank on my knees. Now we were doing 30 secs on toes. After a false start on the first one (not easy maintaining the plank position when laughing) I managed the 30 secs and then Josh informs me that we are doing the side plank (NOOOOOOooooo...)
It's actually not that bad :)
So that ends the run down of my training week. I won't necessarily blog every single day or every single training session. This weak I did simply to set the groundwork for the next 12 weeks. I will blog when significant things happen and will pop in every now and then for an update however I don't want to bore the one or two readers I might have.
Oh and on the nutrition front still travelling well (although I've still got to sort breakfast out :S)
Signing off....... take care, stay active, eat well and be healthy
Today the concentration is on the back. Traditionally the back day is not my favourite however I will admit I was looking forward to today because I knew there were more exercise changes ahead (as they say a change is as good as a holiday)
We started off in the normal fashion, assisted pull ups. Over the time I have improved on these, a little, and I certainly feel stronger in my back however they remain one of my least favourite exercises.
This was followed by wide grip pull downs which honestly I didn't mind, although I could certainly feel it in my back (even more so a day later as I write this).
Seated Cable Row then followed and I will admit that although these exercises are concentrating on the back I was feeling it in my forearms. At the end of the second set it was obvious that I had nothing left in me as the handle virtually flew out of my hands.
Prior to this new program part of my session included Barbell curls which I will readily admit I was NOT good at. This time around Josh has changed it up and we are doing dumbbell curls. Now every time I ever went to the gym I used to snigger at those people who would grab dumbbells and grunt and groan while watching themselves in the mirror........ Well I'm now one of those people.....
For a warm up, started off fairly light on the dumbbells and got through them OK. Then for the first work set we upped the weight by 2.5kgs on each side and boy did I feel it! I struggled through what I could of the set.
After a rest Josh got the 'workout bling' out (the wrist weights that add approximately a kilo) and I was thinking "Is he mad??? I could barely lift the last lot". He laughed at me as he assured me that we were dropping back in weight.......
I would love to say that I powered through the next set but that would just be a big fat lie. I should point out at this stage that Josh has an 'interesting' counting method. As I was nearing the 5th rep and starting to struggle a little he says,
"We are only doing 5", and the 5th rep finishes and he says keep going.
"We just need to get to 7", and the 7th rep slowly but surely passes.
And so it goes until I almost complete rep 10 (my forearm started stinging for some reason)
Now I pick on him for his counting ability however I will admit it helps encourage you. There seems to be a mental trigger where if you THINK it's the last rep somehow you have more power. It's weird
Oh and on the other side of things Josh does have an uncanny ability to keep track of the rep count even while talking and doing other unrelated things.
After the curls it was ab time. Josh disappeared around the corner and I prayed that he wasn't looking for the wheel............
time passes......
.....
He re-emerges with no Wheel (silent cheer). Instead it is plank time. When I started with Josh I could barely do 15 secs of the plank on my knees. Now we were doing 30 secs on toes. After a false start on the first one (not easy maintaining the plank position when laughing) I managed the 30 secs and then Josh informs me that we are doing the side plank (NOOOOOOooooo...)
It's actually not that bad :)
So that ends the run down of my training week. I won't necessarily blog every single day or every single training session. This weak I did simply to set the groundwork for the next 12 weeks. I will blog when significant things happen and will pop in every now and then for an update however I don't want to bore the one or two readers I might have.
Oh and on the nutrition front still travelling well (although I've still got to sort breakfast out :S)
Signing off....... take care, stay active, eat well and be healthy
Thursday, May 27, 2010
Another day New exercises
Wednesday is the second of three training sessions I have with Josh each week. The focus is on the chest and it also introduced me to a few new and a few changed exercises.
We started off with an incline bench press. Until this point, for as long as I've been training with Josh I have only done the flat bench press so in a weird way I was a little excited to be trying something different. It definitely is a different feel to the flat bench press (and a day later I am certainly feeling it in a slightly different way)
Following on from that was the flat dumb bell press. This again is a little different to what we had been doing (inclined dumb bell) however not uncomfortable.
Next up...... the standing shoulder press. Now I have to say this does feel weird. I think my first problem came from the arm position. During the bench press I had to learn to keep my elbows under the bar (just ask Josh, he had to remind me on a very regular basis). So I finally get the hang of it (usually) and so I adopt the same position on the shoulder press........ yep that's not how it's done.
So with the shoulder press you need to turn the elbows more towards the front in order to give the press strength, and let me tell you there really is a difference.
Yet another slightly different exercise to what I had been doing previously was the bench dip (rather than assisted dips on the machine). We have done dips plenty of times in the Blitz sessions however they were easy compared to these. Hands on the edge of a bench, legs straight in front and..... dip. To begin with I thought, ah these are easy, until about the 8th one and I started to struggle getting back to the starting position. After the first set, and the requisite rest between sets, I started on the next set. I was going strong for the first 4 or 5 and then started to falter. At this stage I think Josh found that it's not the easiest exercise to spot lol. After not being able to get to the starting position on the 7th one (literally nothing was moving!) I brought my legs in and that was it.
To finish off Josh had a present for me..........NOT! It was the dreaded Wheel of Death. I know that my abs have strengthen over the last few months however that wheel is still a killer.
Nutrition
I will be honest I'm feeling pretty good about my nutrition at the moment. I'm managing 6 meals and they all have the necessary requirements. Although a lot of the time I have the same thing at the moment I'm happy with that as it keeps me on track and makes sure that I have the right things. The only area I'm still struggling a little with is breakfast. Although I do ensure that I have at least a shake every morning I know that I should be having solid food. This weekend will see a few fritattas being made and frozen for quick easy nutritious solid breakfasts.
Signing off for now.
We started off with an incline bench press. Until this point, for as long as I've been training with Josh I have only done the flat bench press so in a weird way I was a little excited to be trying something different. It definitely is a different feel to the flat bench press (and a day later I am certainly feeling it in a slightly different way)
Following on from that was the flat dumb bell press. This again is a little different to what we had been doing (inclined dumb bell) however not uncomfortable.
Next up...... the standing shoulder press. Now I have to say this does feel weird. I think my first problem came from the arm position. During the bench press I had to learn to keep my elbows under the bar (just ask Josh, he had to remind me on a very regular basis). So I finally get the hang of it (usually) and so I adopt the same position on the shoulder press........ yep that's not how it's done.
So with the shoulder press you need to turn the elbows more towards the front in order to give the press strength, and let me tell you there really is a difference.
Yet another slightly different exercise to what I had been doing previously was the bench dip (rather than assisted dips on the machine). We have done dips plenty of times in the Blitz sessions however they were easy compared to these. Hands on the edge of a bench, legs straight in front and..... dip. To begin with I thought, ah these are easy, until about the 8th one and I started to struggle getting back to the starting position. After the first set, and the requisite rest between sets, I started on the next set. I was going strong for the first 4 or 5 and then started to falter. At this stage I think Josh found that it's not the easiest exercise to spot lol. After not being able to get to the starting position on the 7th one (literally nothing was moving!) I brought my legs in and that was it.
To finish off Josh had a present for me..........NOT! It was the dreaded Wheel of Death. I know that my abs have strengthen over the last few months however that wheel is still a killer.
Nutrition
I will be honest I'm feeling pretty good about my nutrition at the moment. I'm managing 6 meals and they all have the necessary requirements. Although a lot of the time I have the same thing at the moment I'm happy with that as it keeps me on track and makes sure that I have the right things. The only area I'm still struggling a little with is breakfast. Although I do ensure that I have at least a shake every morning I know that I should be having solid food. This weekend will see a few fritattas being made and frozen for quick easy nutritious solid breakfasts.
Signing off for now.
Wednesday, May 26, 2010
Work Social Events
After two days of staying on the nutrition wagon, and feeling pretty good about it, today my work area held a morning tea for the "Biggest Morning Tea".
I went along, with protein shake in hand, and was faced with sausage rolls, cakes, biscuits, lollies, party pies, chips and dip. Although there is no rule of "you can't have this or that" there is a sense of making good choices over not so good ones. My choice......... to walk back out of the room.
I had my shake, I didn't need to eat anything else as I was satisfied. And to tell you the truth the smell kind of got to me.
However it did make me wonder, how much of an influence work events and the like are on what we eat in a social and fund raising context? Could there have been better choices on the table? Perhaps. I'm not saying that you need to cater for every food allergy and food craving however I was a little surprised at the lack of fresh food of any description.
Oh well, almost lunch time and almost time for my tuna and bean salad (told you it was a favourite :D)
I went along, with protein shake in hand, and was faced with sausage rolls, cakes, biscuits, lollies, party pies, chips and dip. Although there is no rule of "you can't have this or that" there is a sense of making good choices over not so good ones. My choice......... to walk back out of the room.
I had my shake, I didn't need to eat anything else as I was satisfied. And to tell you the truth the smell kind of got to me.
However it did make me wonder, how much of an influence work events and the like are on what we eat in a social and fund raising context? Could there have been better choices on the table? Perhaps. I'm not saying that you need to cater for every food allergy and food craving however I was a little surprised at the lack of fresh food of any description.
Oh well, almost lunch time and almost time for my tuna and bean salad (told you it was a favourite :D)
Tuesday, May 25, 2010
Round Two
Yesterday I commenced my second Metabolic Precision (MP) program with Josh Dickinson at Physique Essentials http://www.physique-essentials.com/
Over the last 8 months Josh has taken me from someone who did limited, if any, physical activity to someone who completed the Nail Can Hill Run and now interested in getting into long distance running (yes you read it right..... running). Also, my food choices are a LOT better than they ever were.
Although nutritional choices have improved there are times that it is less than perfect. Over the weekend I was up in Sydney and I my nutritional choices were not exactly brilliant. (In fact on Sunday I made it to 3pm having only eaten one meal...... not good)
What I now find is that my body tells me when I go off track. It reminds me in no uncertain terms that it likes how I've learnt to eat and does NOT wish to return to my old habits.
The Program
Through this program I will undertake 3 resistance training sessions at the studio with Josh. For the first 4 weeks I will do one session of Intense Cardio Exercise (Saturdays at 8am at Willow Park for a FREE Cardio session with Physique Essentials :D) which will slowly build up over the program.
In addition, the program provides great nutritional instruction and support. Which I have certainly found helpful in determining what works for me. Not everyone is the same however the principles can be followed by everyone.
Session One - let's amp it up
At the studio Josh and I went through the new printouts for the program as well as reviewed the first couple of chapters of the nutritional information. Then came the fun part.......measurements :S.
Compared to 8 months ago, a few centimetres have certainly disappearred however, as anyone who is not happy with their body will tell you, measurements are still not a favourite part (even less satisfying when you find out that a couple of extra centimetres have snuck back on).
then the photos, which admittedly don't scare me as much as they used to. It is interesting to look back over them and remember the person I once was (and have no desire to become again).
Training Time
A quick 10 minutes on the treadmill before the fun really begins. Josh has moved my leg session to Mondays which works great as my cardio sessions are later in the week and believe me after the smashing that Josh gives my legs, I generally find running, jogging or simply plain walking difficult!
Started off with Deadlifts. Even with my very loud knee crunching (if you've never heard my knee I'm more than happy to demonstrate any time hehehe) I like the deadlifts.... although my legs tell me otherwise.
Then onto the Leg Press (aka The Hulk). The weight is not huge however slowly however I'm determined to improve on that each week. I have also learnt that grunting really DOES help push that weight up!
The next exercise was a new one, straight leg deadlifts....... however I'm going to step back a little......
The new exercise is replacing a particular exercise that I will readily admit was NOT my favourite, lunges. However, I have definitely progressed with the lunges. When I started I could barely complete a half rep supported lunge, and by the end I was holding 10kg weights, however I still just simply did not like them.
The position for a straight leg deadlift is a little strange (feet 4 inches apart, bend at the hips, squeeze the shoulder blades, chest up) however I could certainly feel it in the hamstrings and butt.
To finish of the session did some calf raises and then the ever present core work (determined to be able to get elbows to knees without anyone sitting on my feet by the end of this program)
After that session my legs were smashed and that's a great feeling.
Oh did I tell you that to leave the studio you need to climb up stairs.......... took me just a little while to get to the top lol
Nutrition and getting back on track
With my new found resolve on Nutrition I started the day of fairly well (although could do better). Due to a slightly late rising I didn't have time to make my vegetable omelette so quickly wizzed up a tried and true protein shake with plenty of berries and flaxmeal. (This also served as the basis for my morning and afternoon tea meals)
For lunch I had tuna and four bean salad which I will admit has become one of my favourites. Mainly because it is easy and covers the components I need in each meal.
I finished the day off quite well nutritional with Chicken and Salad for dinner and then a protein shake to round out the day.
Over the last 8 months Josh has taken me from someone who did limited, if any, physical activity to someone who completed the Nail Can Hill Run and now interested in getting into long distance running (yes you read it right..... running). Also, my food choices are a LOT better than they ever were.
Although nutritional choices have improved there are times that it is less than perfect. Over the weekend I was up in Sydney and I my nutritional choices were not exactly brilliant. (In fact on Sunday I made it to 3pm having only eaten one meal...... not good)
What I now find is that my body tells me when I go off track. It reminds me in no uncertain terms that it likes how I've learnt to eat and does NOT wish to return to my old habits.
The Program
Through this program I will undertake 3 resistance training sessions at the studio with Josh. For the first 4 weeks I will do one session of Intense Cardio Exercise (Saturdays at 8am at Willow Park for a FREE Cardio session with Physique Essentials :D) which will slowly build up over the program.
In addition, the program provides great nutritional instruction and support. Which I have certainly found helpful in determining what works for me. Not everyone is the same however the principles can be followed by everyone.
Session One - let's amp it up
At the studio Josh and I went through the new printouts for the program as well as reviewed the first couple of chapters of the nutritional information. Then came the fun part.......measurements :S.
Compared to 8 months ago, a few centimetres have certainly disappearred however, as anyone who is not happy with their body will tell you, measurements are still not a favourite part (even less satisfying when you find out that a couple of extra centimetres have snuck back on).
then the photos, which admittedly don't scare me as much as they used to. It is interesting to look back over them and remember the person I once was (and have no desire to become again).
Training Time
A quick 10 minutes on the treadmill before the fun really begins. Josh has moved my leg session to Mondays which works great as my cardio sessions are later in the week and believe me after the smashing that Josh gives my legs, I generally find running, jogging or simply plain walking difficult!
Started off with Deadlifts. Even with my very loud knee crunching (if you've never heard my knee I'm more than happy to demonstrate any time hehehe) I like the deadlifts.... although my legs tell me otherwise.
Then onto the Leg Press (aka The Hulk). The weight is not huge however slowly however I'm determined to improve on that each week. I have also learnt that grunting really DOES help push that weight up!
The next exercise was a new one, straight leg deadlifts....... however I'm going to step back a little......
The new exercise is replacing a particular exercise that I will readily admit was NOT my favourite, lunges. However, I have definitely progressed with the lunges. When I started I could barely complete a half rep supported lunge, and by the end I was holding 10kg weights, however I still just simply did not like them.
The position for a straight leg deadlift is a little strange (feet 4 inches apart, bend at the hips, squeeze the shoulder blades, chest up) however I could certainly feel it in the hamstrings and butt.
To finish of the session did some calf raises and then the ever present core work (determined to be able to get elbows to knees without anyone sitting on my feet by the end of this program)
After that session my legs were smashed and that's a great feeling.
Oh did I tell you that to leave the studio you need to climb up stairs.......... took me just a little while to get to the top lol
Nutrition and getting back on track
With my new found resolve on Nutrition I started the day of fairly well (although could do better). Due to a slightly late rising I didn't have time to make my vegetable omelette so quickly wizzed up a tried and true protein shake with plenty of berries and flaxmeal. (This also served as the basis for my morning and afternoon tea meals)
For lunch I had tuna and four bean salad which I will admit has become one of my favourites. Mainly because it is easy and covers the components I need in each meal.
I finished the day off quite well nutritional with Chicken and Salad for dinner and then a protein shake to round out the day.
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