Thursday, 19 April 2018

Trust the Process

As a fitness trainer, I have long told clients to trust the process.  It can be very difficult when folks want instant results and don't think they are seeing results fast enough.  However, the process works...if you stick to it consistently.  What process you ask?  Whether it be a run program you are following, or a healthy way of eating, or new fitness regimen....stick with it!
 
Do whatever you have to do remain consistent, but don't quit!  I have a folder on my computer that I have saved motivational sayings over the years (and where I pulled the above one from). It's interesting to go back and see what I saved, and see a pattern over the years as I went through different cycles!
 
But onto the past couple of weeks of training.  I have been consistent in getting in 2 runs per week....one tempo and one long run.  I am on track for my 10k pace bunny training for the Bluenose 10k!  Today I left my run a bit later and it was lightly raining...did that stop me? Nope....I thought about those folks who ran Boston and Monday and thought...if they can run in that...I can run in a little bit of sprinkle!
 
Long Run

Tempo Run - note....long slow run is 1 minute slower
I also promised you guys a workout.....here is one I did today....You will need a set of dumbbells.

-12 curtsy lunges with dumbbell snatch (6 per side)
-12 deadlift to upright row (be sure to have a nice strong straight back) squeeze glutes at the top
-12 goblet squats with bicep curl
-12 kettlebell tricep extensions
-12 kettlebell single arm row (6 per side)
-12 side lateral rows to iron cross
-12 chest press to full situp
-12 side plank with underneath dumbbell reach (6 per side)

Complete the sequence 3 times

I'm also excited to have been selected as an ambassador for Spydergrip.  Check out their website at Spydergrip.com.  My product has shipped and I'm super excited to start using it...I could have used it in my run tonight!

Sunday, 25 March 2018

The Dreadmill

Ahhhhh Sunday....how come the weekends seem to fly by so fast???

Today I had a 6.4km (4 miles) on my training plan.  I woke up to cold and windy...and this princess decided she wasn't running outside.  The dreadmill it was....
Image result for 20 minutes is really just 4 5 minutes
This was me...even at 2 minutes
How do you all run long distances/times on a treadmill???  I've tried music, movies, podcasts....no matter what...I'm watching that darn clock!   Did I do 4 miles?  Nope...I did 5km (3.12 miles) and that was mentally challenging!
But I'm jumping ahead....let's recap!

Monday - Strength training - check
Tuesday - rest - check (yup...that was easy)
Wednesday - easy run - check - Watson even helped me a bit on this one
Thursday - yoga - check - I also did the 8 minute ab video (ouch)
Friday - easy run - did not happen - my knee was a little sore from Wednesday...so I rested
Saturday - strength - check - see below for workout
Sunday - 6.4km - kind of check.

Watson loves to be part of all workouts!
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As promised....here is a 20 (or so) minute workout for you to try.  You will need a timing device of some sort.  You are going to do each exercise for 40 seconds, rest 10 seconds, and then another 40 seconds of the exercise before moving onto the next.

1.  Hammer Curl to overhead press
2.  Sit up with overhead press
3.  Ab jump in to upright row
4.  Step Up/Step down (you can use stairs in your house)
5.  Diamond Pushups
6.  Reverse Lunge to front kick (do the same leg for the first 40, then the other)
7.  Plank Hold with Spiderman knee
8.  Side Step to vertical jump
9.  Bootsnaps
10. Sumo Squat with bicep curl
 
(see my instagram account for video)

The coming week is supposed to see warmer temperatures so hopefully my runs all happen outdoors.  If they don't....what do you guys do to get through them????