Workout Fri 30 Jan 2015

I spent some time on my yoga mat this morning and had to drag myself to the gym.  I felt quite sleepy after this morning's restorative yoga session and so included a more energetic practice into my day before I left my mat.

I did eventually get to the gym, however, and put some legwork into leg day.  Programme as follows:

Workout time - 1:00 - 2:10 pm

1.  Elliptical trainer - 10 mins - 1 km

2.  Leg press - 3 x 12 - 37.5 kg

3.  Leg extension - 3 x 12 - 10 kg

4.  Lying leg curl - 3 x 12 - 15 kg

5.  Seated calf raise - 4 x 12 - 30 kg

6.  Stiff-legged deadlift - 3 x 12 - 15 kg

7.  Standing oblique crunches - 4 x 12 - 8 kg (did this using a kettlebell)

I think there's going to be quite a bit of yoga on the cards for the weekend.  Looking forward to it.

xoxo

Foxy

30 Days of Yoga with Erin Motz - Day 11

Today I did Day 11 of Erin Motz's yoga challenge.  This is not a strenuous challenge at all - as the title of the video says, it's a restorative workout.

Because this session is very gentle, it's ideal to do this before bed, so that it puts you in the right headspace to relax and fall asleep.

Alternately, you can do this in the morning after waking up to wake up your body and get you ready for the day ahead.

xoxo

Foxy

Workout Thurs 29 Jan 2015

After doing Erin Motz's yoga challenge this morning, I headed out and ran a few errands.  After this, I went to the gym to throw a few dumbbells around.

Today was upper body day and my programme was as follows:

Workout time:  1:45 pm - 2:55 pm

1.  Elliptical trainer - 10 mins - 0.97 km

2.  One-arm dumbbell row - 6 x 12 - 6 kg

3.  Tricep dumbbell kickback - 6 x 12 - 4 kg

4.  Shoulder press - 3 x 12 - 2 x 4 kg

5.  Alternate hammer curls 1 x 24 - 2 x 4 kg
5.  Alternate hammer curls 2 x 24 - 2 x 5 kg (there are two of these because I decided to push myself a little bit and increase the weights)

6.  Wide-grip lat pulldown - 3 x 12 - 30 kg

This doesn't look like a tough workout, now that I review the list, but I definitely worked hard and felt so much burn.

xoxo

Foxy

30 Days of Yoga with Erin Motz - Day 10

Today I did Day 10 of Erin Motz's yoga challenge.  The focus in this challenge is the stretching of the side body.

There is a section of this sequence which requires resting on the knees.  I find that this is quite painful on my knees because my yoga mat rests on a tile floor during my practice.  To ease the pain, fold a towel a few times and place it under your knees to provide a bit of cushioning.  This is not considered cheating and you shouldn't tell yourself that you are weak.  On the contrary - you are listening to your body and taking care of it, which is supremely important.

Explore the way it feels as you stretch the sides of your body.  Breathe in, breathe out and listen to your body.

xoxo

Foxy

30 Days of Yoga with Erin Motz - Day 9

Today I did Day 9 of Erin Motz's yoga Challenge.  This sequence is based on balancing poses so it requires patience if you are not steady on one foot.

If you find you are struggling to balance, breathe deeply and clear your mind.  Focus on a non-moving point in front of you or on the floor - this will help you steady your balance.

If you find that you are unable to turn your head while balancing on one leg, keep your head in a comfortable position in relation to your spine and focus on a still point in front of you.

This was a very enjoyable session.

xoxo

Foxy

Workout Tues 27 Jan 2015

After doing my yoga challenge this afternoon, I headed to the gym.

Today was lower body day and my programme was as follows:

Workout time:  2:50 pm - 4:10 pm

1.  Elliptical trainer - 10 mins - 0.90 km

2.  Leg extension - 3 x 12 - 10 kg

3.  Leg press - 4 x 12 - 37.5 kg

4.  Seated calf raise - 4 x 12 - 30 kg

5.  Lying leg curl - 3 x 12 - 15 kg

6.  Stiff-legged deadlift - 3 x 12 - 15 kg

7.  Standing oblique crunches - 6 x 12 - 8 kg (did this using a kettlebell)

8.  Weighted glute bridge - 3 x 12 - 5 kg (did this using a weight plate while resting my back on the rounded side of a Bosu ball)

9.  Walking lunges - 3 x 12 - 10 kg (2 x 5 kg weight plates)

The weighted glute bridge was quite uncomfortable because of the placement of the weight plate, and this should probably be done with a barbell.  Since this was my first attempt at this exercise, I didn't want too heavy a weight as I wanted to keep correct form.  I shall be trying this with a 10 kg barbell in future.

xoxo

Foxy

30 Days of Yoga with Erin Motz - Day 8

Today I did Day 8 of Erin Motz's yoga challenge.  This was a particularly difficult set of poses as I want to be careful with my back and not push myself too far.

There are definitely poses I couldn't get into, and it's important to make peace with this and not to beat oneself up over it.

The nature of yoga is that there are always poses to work towards, and this should inspire one to grow and progress.

xoxo

Foxy

Workout Mon 26 Jan 2015

After doing Erin Motz's yoga challenge this morning, I dashed to gym.

It's been a busy day and so I have only managed to record my workout now.

Today was upper body day and the programme was as follows:

Workout time:  10:20 am - 11:30 am

1.  Elliptical trainer - 10 mins - 1.06 km

2.  Underhand cable pulldown - 3 x 12 - 22.5 kg

3.  Lat pulldown - 3 x 12 - 30 kg

4.  Barbell curl - 3 x 12 - 10 kg

5.  Shoulder press - 3 x 12 - 2 x 4 kg

6.  Bench press - 3 x 12 - 10 kg

7.  Bent-over barbell row - 3 x 12 - 10 kg

8.  Low row - 3 x 12 - 22.5 kg

I did not feel nearly as strong as I ordinarily would.  I think the week away from weight lifting has affected me rather unfavourably.  I decided to take it a bit gentler on myself as I could definitely feel tension and stiffness in my upper back and neck.  It's never a good idea to injure yourself because you can't deal with a bruised ego.

xoxo

Foxy

30 Days of Yoga with Erin Motz - Day 7

Today I did Day 7 of Erin Motz's yoga challenge.  This challenge was about preparing the body for Crow pose (Bakasana).  This is an arm balance which requires considerable core strength as well as flexibility in the hips.

I am still unable to get into Crow pose both because my core is not strong enough and my hips are quite tight.  Having said that, this is still an excellent challenge to complete if only for the sake of gently pushing the limits your body is experiencing.  Just shifting your weight slightly forward into your arms while keeping your toes on the floor/on a block is already making progress towards full Crow pose.

Using a yoga block to get into Crow is my favourite tip from this video and I am currently integrating that into my practice.

xoxo

Foxy

The Sunday Sessions

On Sundays, I make a concentrated effort to attend the yoga class at my gym.  It's my special "me-time" and it's always rewarding.

It's usual that between my 5th Adho Mukha Svanasana (Downward Facing Dog) and my third Virabhadrasana I (Warrior One) I feel a slight light-headedness, perhaps a passing feeling of dizziness, and a slow, gentle release of the worries I have held onto for the past week.  This feeling has manifested itself in various ways during my many yoga practices.  Sometimes it appears as a sudden burst of creativity and the need to get an idea down on paper so that I can plan my next creative project.  Other times it's the feeling of peace and mental clarity that allows me to appreciate a moment of stillness.

I find yoga gives me the perspective to see with increased focus my current position in my journey.  It allows me to feel permission to let go of negative, hurtful emotions.  General wellbeing relies so much on being able to do exactly this.

Sunday afternoon yoga is thus so much more than finding my balance in Virabhadrasana III (Warrior Three) or Vrksasana (Tree Pose).

xoxo

Foxy

30 Days of Yoga with Erin Motz - Day 6

Today I did Day 6 of Erin Motz's yoga challenge.  This challenge works into the lower back and is particularly good after a day spent sitting on a chair at the office.

This provided much-needed release for my lower back.

As always, if some of the poses are not yet attainable for you, go as far as you are comfortable into a posture.  Listen to your body - rather take a few breaths in child's pose if you feel tension or pain while moving through postures.

Inhale peace, exhale serenity.

xoxo

Foxy

30 Days of Yoga with Erin Motz - Day 5

Today I did Day 5 of Erin Motz's yoga challenge.  Today's challenge was a continuation of yesterday's abdominal work.

It was quite a strenuous workout, but it's definitely doable as it's only 10 minutes in duration.  As Erin said in her Day 4 video, "you can do anything for 10 minutes, right?"

I'm definitely going to feel this one tomorrow morning.

xoxo

Foxy

30 Days of Yoga with Erin Motz - Day 4

Today I did Day 4 of Erin Motz's yoga challenge.  Today's challenge was mostly abdominal work.  Having a strong core is invaluable for a healthy body.  Because many of your body's movements originate from your core, working towards improving its strength will enhance your posture, spinal alignment and stability.

A few reasons to consider improving your core strength:

Alleviates back pain - scientific research has shown that weak core muscles put one at increased risk of back ache and injury since the spine is not adequately supported.

Improves posture - core strengthening exercises work all of the muscles of the torso, improving posture and alignment.  An improved posture decreases the risk of disc herniation and vertebral degeneration.  Correct posture also fully opens the airway, leading to easier breathing.

Better athletic performance - all sporting activities rely on core strength for improved performance.  For example, a rower engages their core as they paddle and a stronger core allows them to pull harder and faster.  The core is the link between the upper and lower body, and it is what allows a golfer to swing the club to strike the ball, or a tennis player to optimise their racquet speed.

Safer everyday movement - daily tasks, such as carrying groceries or walking up a steep flight of stairs, become easier.  This is because you not only have better control of your muscles, but you can more easily find your centre if you're caught off-balance.

This is quite a challenging workout, but I assure you that it is well worth it.  You are most likely going to feel stiffness in your core the following day.

xoxo

Foxy

Sources:
http://www.canyonranch.com/your-health/fitness-movement/strength/core/the-many-body-benefits-core-strength
http://www.eatlivelife.com/2014/02/13/11-benefits-of-strong-core-muscles/

Pondering on Trees

One of my favourite asanas is Vrksasana/Vriksasana or Tree Pose.
This lead me to think about the strength and spirituality and the sheer presence of a gorgeous big tree.  I always feel so humbled when I'm in the presence of a forest of tall trees.  It's a deep pleasure to feel the bark and imagine all the concentric rings inside.  I always wonder about how many years ago the tree was planted and who planted it, or whether it was planted accidentally by animals who carried seeds in their fur.

It's such fun to stand next to a tall tree, look up through the branches and see the light shining through bunches of leaves.  I think about the animals who take temporary shelter in them, and about the animals who have made the tree their home.  I wonder what the view is like from the top of the tree, and how dense the root structure is beneath my feet.

Trees are evidence that being strong takes years and years of growth and the ability to weather many storms, to withstand the rain and the piercing sun, and to make use of the resources provided to thrive in the situation in which one finds oneself.

 

xoxo

Foxy

Image source:
https://twitter.com/shareyoga/status/553805848288313344/photo/1

Happy Back

Earlier today, I visited the chiropractor for the first time in my life.  I had a painful spasm in my neck on Friday night and I wanted to get it seen to by a professional.  I was quite concerned, as I had never had such pain in my neck before and I had a feeling that there was a deeper seated problem.

The experience was lovely.  The doctor who saw me was incredible but she did give me some bad news - my back was completely out of alignment, and my neck and upper back were extremely tight.  This shocked me because I thought, "but I do yoga, I make sure that my posture is good and I do my best to look after my back".  Sadly, this is not enough.  Sitting at a desk for 8 hours a day is the chief culprit here, I have been informed.

With my back and neck returned to harmonious alignment, I have been told to expect muscle stiffness and soreness for the next 24 - 48 hours.  So no gym workouts for me for the next two days.  I shall be taking it very gently and most likely shall be including some slow yoga practice into my schedule today and tomorrow.

xoxo

Foxy

Image source:
http://www.voicechronicle.com/201412-scientists-reveal-hopes-repairing-damage-spine

Tuesday Mantra

I feel stronger, more alive and energized each day.  I surrender my heart to the possibilities of the new day.

xoxo

Foxy

Image source:
http://www.timberlineknolls.com/why/program/therapies/yoga-therapy

Workout Mon 19 Jan 2015

I hit the gym just after lunch had settled.  An appointment this morning left me buzzing with excitement and I needed a bit of time at home to deflate and calm down before hitting the gym.

Today was leg day and the programme was as follows:

Workout time:  2:40 pm - 3:50 pm

1.  Elliptical trainer - 10 mins - 1.02 km

2.  Leg extensions - 3 x 12 - 10 kg

3.  Lying leg curls - 3 x 12 - 15 kg

4.  Seated calf raise - 3 x 12 - 30 kg
4.  Seated calf raise - 1 x 12 - 37.5 kg (this was a set to test myself at an increased weight - new personal best)

5.  Seated leg press - 3 x 15 - 37.5 kg

6,  Standing calf raise - 3 x 12 - 37.5 kg

7.  Stiff leg deadlift - 3 x 12 - 15 kg

8.  Standing oblique crunches - 4 x 12 - 6 kg (this was done with a kettlebell)
8.  Standing oblique crunches - 2 x 12 - 8 kg (this was to test myself at an increased weight - new personal best)

I challenged myself with this workout and I'm definitely going to be sore in strategic places tomorrow.

xoxo

Foxy

Yoga

Now that we are a few days into the Erin Motz 30 Day Yoga Challenge, it has prompted me to ponder upon my relationship with the discipline.

Yoga was something I discovered when I started going to the gym in 2013.  I had, of course, heard of yoga before that, and understood the basic principles of the discipline, but had never seriously practiced before my first yoga class at the gym.

I was determined to give this "yoga thing" a chance when I saw that there were a few classes scheduled on the gym timetable.  From the first class, I was hooked.  I found it quite difficult in the beginning, and I often got really frustrated with myself and my very inflexible body.  It's the common mistake a newbie makes:  they think everybody else in the class is progressing through the practice effortlessly and that they are the only person in the room who is struggling.  A lesson I learned quite early on is that everybody is at different stages in their progression and in their journey.
Where an individual is at the moment is the exact place and space they are meant to be.  It's counter-productive to look around the room to see who is deeper into the posture than I am and who is struggling more than I am.

During one's practice, one moves through several flowing sequences of movement and postures, and these challenge the body in different ways.  A particular yogic posture (called an "asana") could prove to be challenging for the body, and one has to work with one's breath, one's muscles and, most importantly, one's mind, to be able to both relax into the pose as well as to be able to tolerate feelings of discomfort in certain parts of the body.  The way to enjoy the journey is to appreciate each stage of one's progression and to celebrate the small steps one makes towards achieving a pose.

Another important lesson is to feel each pose in every part of your body - feel the stretch in certain muscles, feel the tension in other muscles, feel the movements the body makes as it adjusts to each pose, and feel the way the breath moves into and out of the body.  This is what it means to bring awareness to one's body.  This is what it means to be mindful of the self.

Yoga offers life lessons to an aware and receptive practitioner.

My research tells me that Hatha Yoga seems to be the most widely practiced form of yoga and is the branch of yoga which concentrates on physical health and mental well-being.  Hatha Yoga incorporates postures and conscious breathing (Pranayama) in combination with mental focus to develop awareness, strength and flexibility, and relaxation.  Through proper alignment and mindful actions of the body, Hatha Yoga brings balance, strength, and a sense of well-being to the practitioner.  Flow-Based Hatha Yoga uses movement and breath together to produce a "flow" of postures that lead from one to the next.

There is so much information online, and it behooves any yoga enthusiast to do a bit of reading if only to clear up misconceptions and misinformation.

"Yoga teaches us to cure what need not be endured and endure what cannot be cured."
~ B. K. S. Iyengar

Information on Hatha Yoga was found here:
http://www.yogayoga.com/classes/hatha-flow

This is by no means a definitive list of yoga resources.  All one has to do is enter "yoga" into a search engine and the myriad of search results provide a wealth of information.

Additional reading:
http://greatist.com/fitness/ultimate-guide-yoga-lingo

http://www.yogajournal.com/article/beginners/yoga-questions-answered/

http://www.yogajournal.com/article/health/count-yoga-38-ways-yoga-keeps-fit/

xoxo

Foxy

30 Days of Yoga with Erin Motz - Day 3

Today I did Day 3 of Erin Motz's yoga challenge.  Today was about using yoga to improve posture by lengthening, stretching and strengthening the muscles of the back.

This was quite a tough one, but well worth it.

Inhale peace, find space and exhale love.

xoxo

Foxy

30 Days of Yoga with Erin Motz - Day 2

I didn't manage to make it to the gym today as it was an extremely busy day.

So again, I took to my yoga mat to find some calm and tranquility to bring the day to a close.  I didn't plan to do yoga at sunset, but it worked out that way,

Day 2 with Erin Motz's 30-Day Yoga Challenge was fun and indeed challenging.

I am stiff from yesterday's upper body weights session, and I definitely felt that I needed this yoga routine to stretch and lengthen my muscles.

Enjoy

xoxo

Foxy

Berry Smoothie with a Kick

I decided to continue playing around with berries, this time adding a few more ingredients to add a healthy dose of nutrients to the finished product.

Foxy's Berry Smoothie

1 cup of milk
3 strawberries
8 raspberries
10 blueberries
1 teaspoon (5ml) ground chia seeds
1 teaspoon (5ml) ground flax seeds/linseeds
2 tablespoons (30ml) vanilla protein powder

This was my breakfast this morning, and I can confirm that it was yummy.

xoxo

Foxy

Berry Smoothie Recipe #2

I have a decent supply of berries in the freezer and wanted to experiment with a slightly different berry combination.

The short list of ingredients makes this a very quick and simple smoothie to throw together.

Berry Smoothie

2 cups milk
3 strawberries
20 blueberries
2 tablespoons (30ml) vanilla protein powder

Result of experiment:  Delicious smoothie - huge success.

xoxo

Foxy

Tropical Fruit Smoothie Recipe

This is yet another of my creations.

This is a great smoothie for summertime lunches.  I increased the quantity of ingredients in this recipe because it was made for two people.

Tropical Fruit Smoothie

3 cups milk
1 apple
1 mango
3 slices pineapple
1 slice cantaloupe
2 tablespoons (30ml) vanilla protein powder

It was delicious, and the frozen pineapple added a lovely texture.

xoxo

Foxy

30 Days of Yoga with Erin Motz - Day 1

While I was browsing Pinterest a couple of weeks ago, I came across a post regarding the correct alignment and body posture of a few yoga poses.  This post was by Erin Motz, and I saw that she made mention of a 30-Day Yoga Challenge.  This piqued my curiosity and I searched for it online.

The challenge was released in June last year and proved to be hugely popular, with thousands of people signing up to be part of the community who were doing each video as it was released.  The videos are still available for people to progress through in their own time.

So, as mentioned, yesterday I didn't go to the gym.  Instead, I took to my yoga mat to find some space and some zen.

Day 1 was not too challenging and serves as a lovely introduction to both the 30-day period as well as to a peaceful headspace in which to appreciate these practices.

If one is new to yoga, this is a good introduction to the discipline and I highly recommend it.  It's such a great challenge to do, and Erin is a super guide.  Day 1's video is below.

xoxo

Foxy

Workout Thurs 15 Jan 2015

I hit the gym earlier than usual today and managed to fit a workout into my day before lunchtime.

Today was upper body day and my programme was as follows:

Workout time:  8:30am - 10:10am

1.  Spinning bike  - 10 mins (no km recorded)

2.  Underhand cable pulldown - 3 x 12 - 22.5 kg (done on the wide-grip lat pulldown machine)

3.  Flat bench cable flyes - 3 x 12 - 5 kg each side

4.  Bench press - 3 x 12 - 10 kg

5.  Bent-over barbell row - 3 x 12 - 15 kg

6.  Barbell curl - 3 x 12 - 10 kg

7.  Tricep pushdown - 3 x 12 - 25 kg

8.  Cable row - 3 x 12 - 22.5 kg

9.  Standing oblique crunches - 6 x 12 - 6 kg (done with kettlebell)

10.  Crunches - 3 x 12 - 6 kg (done with kettlebell)

There was no workout yesterday, but I did do something noteworthy instead of going to the gym.  I will write more about this in my next post.

xoxo

Foxy

Workout Tues 13 Jan 2015

I went to the gym quite a lot later than usual yesterday and thus I didn't have a chance to record my workout before I headed out for the evening.

I think I didn't do as many exercises yesterday as I ought to have done because I couldn't find the sheet of paper on which I had written this part of my programme.  However, I didn't let that put me off or change my attitude to the day's plans.  I can usually remember what each day's routine entails and I think I included most of what was on the list in my workout.

Yesterday was lower body day and my programme was as follows:

1.  Spinning bike - 10 mins (again, not sure how many kilometres I cycled because of the absence of tracking equipment on the bike)

2.  Leg extension - 3 x 12 - 10 kg

3.  Lying leg curl - 3 x 12 - 15 kg

4.  Seated calf raise - 3 x 12 - 30 kg

5.  Seated leg press - 3 x 12 - 37.5 kg

6.  Stiff leg deadlift - 3 x 12 - 15 kg (this was done with a barbell)

7.  Standing oblique crunches - 6 x 12 - 6 kg (this was done with a kettlebell)

Despite my lack of a proper guide to direct me, I am pleased with what I did.  I gave it my all and definitely felt that I had pushed myself.

xoxo

Foxy

Berry Smoothie Recipe

This is a recipe for a delicious berry smoothie.  This recipe yields a greater volume mainly because of the larger quantity of milk.

There is also a larger quantity of protein powder in this smoothie than in my previous recipes.  This was a smoothie I made for myself just after I returned from gym, so I wanted to increase the protein volume to aid muscle recovery.

Berry Smoothie

2 cups milk
0.5 apple
3 strawberries
6 raspberries
12 blueberries
2 tablespoons (30ml) vanilla protein powder

I was in a rush to make and drink this after gym as I had quite a lot to cross off my to-do list before I could go out for the evening.

It is so yummy and I wish I had made more.

xoxo

Foxy

Workout Mon 12 Jan 2015

Today I really didn't feel like going to the gym.  It was incredibly hot, there was no wind, and all I wanted to do was stay inside with ice packs resting on various parts of my body.

However, I promised myself that I would commit to four days of weightlifting per week.
To motivate myself, I made a chocolate protein powder smoothie and changed into my gym gear.  I'm so glad I did make it to the gym, because the air-conditioning inside provided much-needed respite from the oppressive heat outside.

Today was upper body day and my programme was as follows:

1.  Spinning bike - 15 mins (I have no idea how many kilometres I racked up because spinning bikes have no screens and no way of recording distance covered - but I assume it was less than 5km.)

2.  One-arm dumbbell row - 6 x 12 - 6 kg (because this exercise is done one arm at a time, I did 3 sets per arm, thus 6 sets in total)

3.  Alternate hammer curl - 3 x 24 - 5 kg (because the exercise is done while alternating arms, I made sure that each arm performed 12 reps per set, thus 24 reps in total per set)

4.  Tricep dumbbell kickback - 6 x 12 - 4 kg (because this exercise is done one arm at a time, I did 3 sets per arm, thus 6 sets in total)

5.  Shoulder press - 1 x 12 - 2 x 5 kg dumbbells (this was to test myself to see if I could handle increasing the weight - one set was all I could manage)
5.  Shoulder press - 3 x 12 - 2 x 4 kg dumbbells

6.  Seated tricep extension - 3 x 12 - 7 kg

7.  Wide-grip lat pulldown - 3 x 12 - 30 kg

Today's workout went quite well.  I managed to conquer a 30 kg lat pulldown (on my weaker days, I usually lift 22,5 kg on that exercise).  Usually, I do the lat pulldown first, directly after my warm-up, while I still have quite a bit of energy.  Today, I did this particular exercise last and still managed to lift quite heavy.  Small personal victory.

xoxo

Foxy

Banana Melon Smoothie Recipe

This is another smoothie recipe I have created.

Banana Melon Smoothie

1.5 cups milk (dairy, soy, or almond)
0.25 apple
0.5 banana
1 slice of melon
1 teaspoon (5ml) ground chia seeds
1 teaspoon (5ml) ground flax seeds/linseeds
3 teaspoons (15ml) vanilla protein powder

The finished product is slightly orange and smells of melons.  It is quite liquid in consistency and this can easily be altered with the addition of more fruit or less milk at the start.

I devoured this one before I had a chance to take a picture.  I was ravenous and it was delicious.

xoxo

Foxy

Strawberry Banana Smoothie Recipe

I love a fruity smoothie after a long workout.

I have been experimenting for months with different fruit combinations and want to share my favourites here.

I recommend preparing (peeling and chopping) all fruit in advance and freezing in zip-seal freezer bags.  It's helpful to freeze fruit separately so that it's easy to combine different fruits depending on what you're adding to the smoothie.

I make all my smoothies in a standard blender.  No other special equipment is necessary.

Strawberry Banana Smoothie

1.5 cups milk (dairy, soy or almond milk - this is dependent on your preference)
0.5 banana
3 strawberries
1 teaspoon (5ml) ground chia seeds
1 teaspoon (5ml) ground flax seeds/linseeds
3 teaspoons (15ml) vanilla protein powder

The consistency is quite liquid and easy to pour.  If you would like a thicker smoothie, add more fruit or pour less milk into the blender when you start.

 

 

xoxo

 

Foxy

Workout Fri 9 Jan 2015

Today I got to the gym later than intended, and this meant the gym was a bit quieter, so my timing was pretty good.

Today was lower body day and my programme was as follows:

1.  Elliptical trainer - 10 mins - 0.73km (decided to go a bit slower on the warm-up today - didn't want to exhaust my legs too quickly)

2.  Leg extension - 3 x 12 - 10 kg

3.  Lying leg curl - 3 x 12 - 15 kg

4.  Seated calf raise 3 x 12 - 30 kg

5.  Stiff-leg deadlift - 3 x 12 - 15 kg

6.  Seated leg press - 3 x 12 - 37.5 kg

7.  Back extensions - 3 x 8 - no weight (clenched my glute muscles while doing this one so it altered the exercise a bit)

8.  Standing oblique crunch (with a kettlebell) - 3 x 12 - 6 kg

9.  Crunches (with a kettlebell) - 3 x 12 - 6 kg

I think today's workout went well - I felt a bit stronger than I did yesterday.  I tested myself with the amount of weight I put on the barbell when doing my deadlifts.  Last time I did deadlifts I put 12.5 kg on the bar, so this was an improvement.  I felt I could go a bit heavier, but I wanted to focus on my form and keep that steady while flexing the correct muscles.

xoxo

Foxy

Workout Thurs 8 Jan 2015

I intend to make the content of this blog varied and thus interesting.  As part of my fitness journey, it's important to keep track of my activities.  Therefore, I want to use this blog to document my workouts and track my progress.

To make my records easier to read, my notation is as follows:
Example: Barbell curl - 3 x 12 - 10 kg
Explanation: Exercise - # of sets x # of reps - # of kilograms

Today was upper body and my programme was as follows:

1.  Elliptical trainer - 10 mins - 1.06 km

2.  Bench press - 3 x 12 - 10 kg

3.  Bent-over barbell row - 3 x 12 - 15 kg

4.  Barbell curl - 3 x 12 - 10 kg

5.  Underhand cable pulldown (done on lat pulldown machine) - 3 x 12 - 22.5 kg

6.  Triceps pushdown - 3 x 12 - 25 kg

7.  Seated triceps extension - 3 x 12 - 4 kg

8.  Seated cable row (also called "low row") - 3 x 12 - 22.5 kg

Today was my first weights session of the year.  I have been recovering from the flu as well as the festive season.  My last training session was on 24 December, and so I have been away from the weights for just over 2 weeks.

I felt that I was a bit weaker today and didn't feel as much power as I usually do.  My personal best on a bench press is 15 kg, but I didn't feel that I could make 3 sets at 15 kg.  I put this down to my lack of training over the last 2 weeks.

It was a good start to the year's training.  Tomorrow is leg day.

xoxo

Foxy