Workout: 4 minute tabata interval first thing in the morning, 5 seconds rest, 15 seconds work (alternating high knees and mountain climbers)
Eats: Based on my plan
Breakfast: Oats (3) + Low fat yogurt (7) + 1/2 scoop whey (5) + cinnamon + coffee with milk
Snack: Apple (2) + 100 calorie pack high fiber cereals (3) + low fat yogurt (7)
Lunch: Whole wheat tortilla (3) + 1 tbsp hummus (4) + 1 tbsp cheese (7) + lettuce (1) + ketchup + 1 piece dark chocolate (8) + 1 piece Mozart Mirabell (8) + hot cocoa (7+8)
Snack: Smoothie made out of LOTS of spinach (1) + 1 banana (2) + 1 scoop whey (5) + splash of milk (7) + splash of orange juice (2)
Dinner: RAW SUSHI! 1 packet of steamed cauliflower (2) + sea weed + 1 tbsp hummus (4) + ketchup + hot cocoa (7+8)
I am still alive and sort of well…actually I am quite sick and I am going to head to the doctor in 20 minutes to check whether I am with pneumonia or just a bad case of the flu.
I had BOTH last year, both were a pain, but I got back to running within THREE days after starting on medication. So, lets hope my lungs deliver good news by 14:00.
I think I had basically seen this coming – last week my workouts were extremely off, my eating habits were bad and I was grumpy and in a bad mood all the time. I kind of got my act together during the weekend…or on Monday morning…only to get sick very soon after.
I am still doing the Bikini Boot Camp!! I hope you are too!!
Howdy Hots and Fits!
Another weekend gone by…seriously they go by too quickly!!
I woke up this morning feeling pretty sore from the 600 reps workout, but in a good way. This is definitely a workout I am going to be incorporating into my weekly schedule!! Its so awesome!
Today I headed to the gym with one thing in mind:
Yea, it was that good.
10 minutes on the stairmaster
15 minutes HIIT on stationary bikes, alternating 1 minute resistance 4, 30 seconds resistance 8
1 mile run on the treadmill @ 11 km/hour OR 8.5 min/mile
(I had to stop ever so often because of the shoe laces – I need to get a new pair of New Balance ASAP!!!)
So, I am back to the same old discussion of
I really, really, really, (say that 100 times more) do my best to eat healthy. I do. If it were up to me I’d be living off greens – I like them that much. But I live with my family and they stuff me. With food that’s not so healthy and certainly won’t make my abdominals pop!
Its frustrating. I just gotta work with it for now.
Some changes I want to incorporate…
Add cinnamon to my morning breakfast
Protein at every meal – why are so many people against that?
Go get some more low fat cottage cheese and combine it with fruit as a snack
Add a veggie portion every single lunch
Play the priority game when eating – protein and veggies are #1, essential fat #2, complex carbohydrate #3
Wish me luck, I am going to need it!!!
Or better, could I just have her arms? My gosh, Cameron, you are a goddess.
And look at these two. I will confess that if I find a man like Josh, both in looks and in I-exercise-with-my-wife, I might actually take the marriage option seriously.
How are you guys doing?
I was supposed to run 20 KM today but I didn’t because it was too cold. I am not too nervous because I still have a month till the half marathon and I think I will get in 2 of these long runs, one next weekend and one in the middle of March. I already did 12 and 15 and pace is looking okay (thought would like it to be better) so I am not overly nervous.
So what DID I do?
Well, I was still so sore on Friday morning (this week’s Sweat and the City workouts were just getting tougher and tougher every day!) so I decided to head to the gym but do very light cardio. So I just hopped on the treadmill and did some awesome hills (alternating 3% and 6% incline), HIIT on the bikes (1 minute level 4, 30 seconds level 7) for about 15 minutes and then cooled down.
I came home to find this:
Seriously. HOW can I ever achieve my dream of 6 pack abs? The familia is trying to sabotage all my attempts, all the time!
With the weather being nasty and all, I didn’t really want to get out of the house. But there was a huge grocery list which was piling up in items ALL WEEK LONG and someone had to be in charge. So I went and spent a lot of money and the supermarket, came home and thought “well, might as well head to the gym.” But then I had a vision of myself performing one of Zuzka’s workouts, called the 600 Reps Workout, and I decided to stay at home.
Oh this was a lovely workout. The kind that makes your heart rate sky high and make you feel like you are using every single muscle in your body. Here is the video from BodyRock.Tv:
I finished in just under 25 minutes but my form was not as hard core as Zuzka’s especially not with the abs and leg extensions and with the push ups (did them on one knee).
I was dripping drip drip drip at the end.
Okay, I am not going to get ready because we are going out to the Hilton’s bar tonight.
In the meantime I wanna share two links I found this afternoon:
Cook To Bang – I know Valentines Day is over but I still think this could come in handy
Scanwiches – wow. People’s ideas do not cease to surprise me
Hi Hots and Fits!
I am so behind on the blog turf – my apologizes!! Let’s recap before I start excusing myself too much
I have been drinking lots of this:
This is yet ANOTHER babka cake which my ma’s friend baked for us. Jeez. My family just throws it in my face. And no, the piece of cake was cut for my little brother.
AND OF COURSE, DOING MY MORNING 4 MINUTE I’M EARNING MY CARBS ROUTINE FROM BODYROCK.TV
Now lets recap….
Wow, I woke up SO sore from the INSANE Valentines Day workout. I mean, it was that crazy, and I cannot believe there were people who finished under 50 minutes!!! I was dying with extra 16 minutes, so I really CANNOT imagine what 50 minutes (or less!) felt like!
Jen had us do light cardio, and I saw a free treadmill when I got to the gym, and for some stupid, weird reason I thought “well, you did do a 250 reps workout yesterday and you are very sore, so why not just do hills?” Thank God some random dude came and asked if he could have the treadmill while I was 15 minutes into my run. Although I was being too nice getting off for him. Nobody ever did that for me. Well, I didn’t ask, but I doubt anybody would do that.
Anyways, the run felt surprisingly good. It felt good to stretch my legs. I ran an incline of 3% @ 10.5 km/hour and an incline of 6% @ 10 km/hour. I don’t like running on the treadmill. Period. But it’s good for hills. After that I did some more cardio (intervals on the bikes mostly) and called it a day
Well, I tweeted @sweatandthecity to ask what today’s plan is. You know, just to mentally prepare myself whether I am going to die or not. I got this response:
Well, I was believing it till I saw the workout breakdown. Argh there was that annoying surfer drill, again! I mean, come ON, I did 50 of them less than
I really want to put Jenn’s video here, but VIMEO won’t let me add it for some reason…But Bodyrock.tv has a similar one, but Sweat and the City’s version is A LOT more intense IMHO. Hmm…enjoy.
The instructions are here. But this is what I did:
*Repeat each series once!
Squat with overhead shoulder press x 30 reps, 2 kg dumbbells
Plank Push Up x 20 reps
Tricep Kickback with Core x 20, 2 kg dumbbells
Reverse Lunge with Kick R x 25 reps
Single Leg Deadlifts R, 3 kg dumbbells, x 20 reps
Reverse Lunge with Kick L x 25 reps
Single Leg Deadlifts L, 3 kg dumbbells, x 20 reps
Single Leg Bridges R x 25 reps
Single Leg Bridges L x 25 reps
Walking Plank to knee crunch x 15
The Surfer x 15 reps
Side Push Ups R x 25 reps
Side Push Ups L x 25 reps
Dancing Crab x 50 reps
Dancing Crab is a drills I LOVE!!! I could probably do 100 of these and go like…hmm…could I do another 100, please?
Three lateral skates with plyo jumps
Squat with Abductor
Plank Leg kicks/lifts
Single leg squats a la bodyrock.tv alternating legs every round (my goodness, Zuzana, HOW CAN SHE GET SO LOW?!?!)
Three lateral skates with plyo jumps
I completely forgot the last drill on the list and I figured either I waste time trying to remember or do something else.
Alright, I am off to tweet and read some blogs, and then I want to get into bed by TEN o’clock tonight. I get SO TIRED between 10:00-13:00 and its right before my workout and its not good!!
PS – expect a post with a playlist update. Oh my, I have the best playlist in the world, and sorry for sounding so cocky!!
Hots and Fits!!!
My lower body is in an absolute SORE state and lets just say its hard to lift my arms. I owe this to the one and the only, JENN!
This is a result of yesterday’s Triple Threat Training (I was lagging behind…same old, same old) and today’s INSANE Valentine’s Day 250 Reps workout. Like, after the first 50 reps I seriously wondered if I misread the instructions. Or if Jenn was playing some joke on me!
Lets go back to Sunday…
I was feeling surprisingly good from Saturday’s long run. If you recall last week’s 12 KM left my entire body sore, in a good way of course, but very sore!! But Sunday I woke up and the strange calf pain was mostly gone…
The workout called for bands, but, I live in Eastern Europe. These sort of things are hard to get. So I had to improvise something with the dumbbells…
Here is the original workout if you want to look at it. I used 2 kg dumbbells in each hand. More would have had my arms falling.
Lower Body – 1 minute toe plie; 1 minute flutter kicks; 1 minute single leg dead lifts (alternating legs)
Upper Body – 1 minute standing rear delt fly; 1 minute push ups
Fine Tune – 1 minute seated oblique twist with dumbbell
Lower Body – 1 minute lunge with overhead press R; 1 minute lunge with overhead press L; 1 minute squat with leg abductor
Upper Body – 1 minute single arm lat pull with knee lift R; 1 minute single arm lat pull with knee lift L
Fine Tune – 1 minute Plank with glute kickback
Lower Body – 1 minute side lunges with overhead press; 1 minute plyo backward lunges with side lunges (double each); 1 minute jumping jacks
Upper Body – 2 minutes cheerleader
Fine Tune – 1 minute seated oblique twist with dumbbell
The workout calls for an extra BONUS round in which you run through the whole routine once more time. But, being the lazy bum that I am occasionally, I went to the gym super duper late (after wasting a lot of time) and had to still pick up groceries so I really didn’t have time to do an extra round.
I have also been spending a lot of time reading the BodyRock.Tv website, because the workouts have a familiar interval basis and because Zuzana, who co-writes the website, is also Czech J So I gathered they have a strict diet which really limits the carbohydrate consumption. Okay, that’s not very fair to say, but they really emphasize the fact that you need to DESERVE your carbohydrates, especially in the AM, right before breakfast. I will of course get my full throttle AM workouts in once the weather warms up, but for no, I won’t. So Zuzana suggested a 4 minute interval to do right when you wake up. Lets be honest, everyone has four minutes. So I decided I will try it this AM and see how it goes.
It did really wake me up, and by the 6th round or so I was really out of breath. I mean, 5 seconds rest period…
The real deal was this afternoon’s Valentines Day 250 Reps Workout from Sweat and the City!
Oh dear Lord! Just when I thought my long runs are tough, and that things cannot get worse…
Lets just say that by the 50TH rep I was dying. I really thought I am just going to do one extra round and call it a day. But its like some mental game…”okay, just another set…maybe another one…oh 100 to go…seeing as I already did 150…” This is the “I-look-so-simple” routine. Try it. I dare you:
* High Knees – 1 minute of high knees in between each of the exercises.
The Surfer for 10 reps
Ultimate Burpee for 10 reps
Low Jack for 20 reps
Ultimate Plank Walk Out for 10 reps
REAPEAT FOUR MORE TIMES!!!
Around the third round I was collapsing on the mat while performing the ultimate plank walk out. Yes, I have to admit, my form must have been slacking from that point on. I will say that it took me precisely 66 minutes, including two desperate tweets (“Jenn, what is this?!?!”) and water breaks etc.
Hey Hots and Fits!!!
I am extremely excited to let ya’ll know I found out that the RunKeeper PRO is FREE, available for iPhone AND Android users!! How awesome is that?!?
This is extremely good news for me, because I am doing all my long runs speed training style (am I going to be the first person to ever run a race this way or what?) and this will be very handy. More on that in a minute…
The only problem I found with RunKeeper is that it will make your battery die out really quickly. If it lasts a half marathon distance I should be grateful. No talking about a full marathon – that’s just a no go (and yes, I tried turning off the WiFi and turning off the 3G blah blah blah….not working!)
I promised to share what we had for dinner Friday night…I don’t normally post food unless it’s really good. And yes, this was REALLY good!
Kibbeh, store bought
My Ma’s friend baked us this HUGE Babka cake. I swear, its massive!!
Compared to the NesTea Bottle….
After eating all the food I can, or not (I am actually starting to be very intuitive about this…I just automatically let go when I am feeling full), I went to check out some telenovelas (my obsession/weakness) then headed to bed. Woke up Saturday morning and really tried to postpone my 15 KM run. I don’t like doing that, but I also didn’t want to run. It was -2C and I really just wanted to stay in. All the same, I got dressed and headed outside.
I did think at one point that my fingers will fall off cause it was so cold. But this wasn’t the problem.
The real issue was an ANNOYING pain in my lower legs. It’s not shin splits and it’s not calf pain but it’s something at the side argh and I really couldn’t run. Did two laps, and then another lap, and took a walking break, and another walking break…you get the idea….But I did push myself to finish 15 KM even though it was HELL.
Here are the stats :
Comments and thoughts:
· I am still running this interval/speed training style. Like, I go super easy for a few hundred meters, then sprint, and so on. Is it even possible to run a race like this?
· This method makes me FASTER. I can tell you that if the weather was nicer and my legs weren’t in pain, I would have run this much faster because I literally feel good running like that!
· My body proved to me again that I should never, ever, skip a run/workout a day before a long run. It’s a stupid, idiotic thing to do. I have to run the day before otherwise I am in pain
Here are my splits
Now, lets get down to business. My goal is to run a sub 2 hour half marathon. I don’t care about real time versus chip time. What I mean is, from the second I cross the starting line, I want the whole thing to be over in 2 hours OR LESS. This would mean I need to run a speed of 11 km/hour (6.8 miles/hour) which translates into a pace of 5:27 min/km (8.46 min/mile)
This is a long shot but I really want to make it!! Last year I run an over 2 hour half marathon, and there is no way I am doing that again.
In other news, the combination of cold weather and painful legs made me strain my calf muscle. Or something like that. It’s above the Achilles thingamagic but lower than the actual calf muscle. Yes I don’t get it either. I did splash lots of cold water but it’s not helping much. Hurts when I walk. So I am going to rest a little now and then see if I should apply some more ice (hmm, no thank you) or take some pain killers. By the way, I have had sports injuries before, and no ice and no elevation and no pain killers help me.
Alright, I am now gonna check out the new RunKeeper PRO (so freaking excited about it!!) and then I am heading out. No heels of course.
Will be back tomorrow with my Triple Threat Training workout and a hummus recipe (that is, if I can prove to you guys it is actually healthy!!)