Today we decided that my sister Helena would come with me for my workout and I know when I write this that I won’t offend her when I say she is slightly out of shape but she would like to come back to the routine of working out again. I didn’t want to do a long run as I already completed 16k in two days but I knew I needed to focus on the legs so I thought we would start with a quick warmup around the block. It was Helena who was showing the way as well as the space. She took us through fields and forests and in the middle of the thickest woods Helena started to slow down as she was getting a side stitch but at that point I told her to keep on running as we were being completely eaten by every mosquito there was! She did great and we finished the warmup run of just under 2k although she thought she was about to die but amazingly she didn’t…lol.
When we got back we pulled out the old lashing straps and started doing 15 single legs squats each leg, 15 hip abductions and 30 bicycle pull in.
In between every finished rep we did 6 sprint intervals and Helena did really well and kept up and finishing off what we started.
After my 18th sprint my legs started to feel a little wobbly and I decided to finish the day with some core exercises.
This workout took us 1.45 minutes to complete and even though it was not that many circuits I have a feeling I’ll feel it tomorrow 🙂
Start by placing the chicken between two sheets of plastic wrap and beat the chicken flat. Batter the egg lightly, on a plate mix the almond flour coconut flakes, rosemary, salt and pepper. Dip the chicken in the egg and then into the almond/coconut mix.
Grill the chicken (or fry it in a pan) till it is thoroughly cooked. Meanwhile sauté the vegetables in a pan and using the coconut oil that not only gives the vegetables a delicious flavor it is also very healthy for you. When the vegetables are soft-ish add the tomato and garnish with the mint.
When I started lifting weights with Jonathan back at Lifetime I used a heart monitor and every time my heart rate use to increase with about 20 beats before I was even through the front doors of the gym just because I was nervous of how hard it was going to be. Since then I have lost my monitor and I am not nervous anymore going to workout. But yesterday when I was driving towards Lifestyle Fitness the nervous feeling was creeping up on me. I could feel my heart rate increase for every mile I was getting closer and i guess my gut feeling was right because it was no joke today!
This particular morning the weather was still alright so we started warming up (2nd warmup) with skipping rope for 2 minutes twice through before we really dug into the hard work. We did 2 different variation of agility ladder drills and using hurdles, mixed up with interval sprinting and wall sits. This is a great way to build up speed, power, coordination and this combined with the interval sprinting you also improving your cardio.
After this intense “warmup” was completed it was time to bring it back inside where our first circuit was a combination of working the upper back, lats and the hamstring. I started out on the TRX completing 15 high rows, 15 hamstrings curls from a Pilates ball and 15 romanian deadlifts, twice through. This was the first variation of two as the second consisted of 15 low rows, 15 single leg hip raises from the Pilates ball (they are killers for the hamstrings) and 10 single leg romanian dead lifts.
We pretty much kept on working the same muscle groups for the next circuit but it was only 12 weighted squats and 12 pull downs. I guess I should not say only because the legs was already exhausted and the weight was heavy.
The last and final weight circuit we also put some focus on the core and the arms. From the TRX we did 15 hip abduction with a push up (when opened the legs do the push up then closed). After that we did 20 step up with high knee and a bicep curls and to complete this circuit we did 15 leg raises with the Pilates ball.
This was when the hour was officially over, but our hour does not finish until Jonathan says so. So to in order to complete this workout we picked up the ropes and did a few intense intervals before we called it a day!
Physical exercise is so much more than just attempting to look good. It’s not something necessary for ONLY some people nor should it be about being vain. Yes’s it is about losing weight if you need to for health, sometimes it is about rehabilitation after injuries, but much much more than that working out is about discovering your INNER STRENGTH, developing COURAGE, WILL POWER, SELF DISCIPLINE and DETERMINATION.
Working out teaches you to take the time for yourself and realise your SELF WORTH, the importance, benefits and the amazing results that come from looking after yourself.
The mind that was once the enemy, at first resisting everything, saying you’re not strong enough, fit enough, that you can’t do it, with practice because a powerful ally, connecting to the body in a harmonising union that not only teaches you how to power through the tough times in your workout but…
I spent Wednesday morning at Lifestyle Fitness (the warehouse) lifting weights that for me was so heavy that I needed Jonathan to spot me or otherwise I would have dropped them on my face, not sure how pretty that would have been…
So after this intense workout I tried to blog on Wednesday nigh but I was so tired I decided to finish the post in the morning. Well, that did not happen as planned as my friend called me in the 5.30 in the morning asking me to come and get her as she thought her house was about to flood. I jumped in the car and our street had already started to flood and went to get them. When we got back to my house another flash flood came poring down and the water in my backyard kept on coming closer and closer up the hill.
As soon as the rain stopped we went outside and this point we were unable to leave the area. We could not get out and for those who tried ended up with very expensive car repairs… When we came up to the park that was no longer a field, it looked much more like Lake Michigan.
We were very lucky and managed to keep the water out of our house but I feel so sorry for my neighbors who I saw pumping water out of their houses, tearing carpet out of their basements as sewage was coming up through their sinks and for some who ended up having to evacuate altogether! Today the water is receding, the kids are back to school and life starts to get back to normal.
Yummy! Spring is starting to creep into the monotonous cycle of snow and cold, and what better way to celebrate than a refreshing smoothie to recover from a day of ballet? I like to drink one everyday after I get home, within 20-60 minutes after the all day workout that is being a professional ballet dancer. Respecting this window is prime because it allows your muscles to start the repair process while they are most ready to recieve fuel. I usually use some combination of coconut water, 100% fruit juice, chia seeds, and frozen fruit.
Why this is a recovery smoothie that rocks:
CHIA SEEDS have a high concentration of fibre, antioxidants, magnesium, and iron. In addition, they help with hydration, which is huge for athletes!
COCONUT WATER is chock full of electrolytes. Nature’s energy drink!
FRUIT AND REAL FRUIT JUICE You can use any combination of fruits and juices that you’d like. You really can’t go wrong! Take…