The week that was ...

I have been wanting to get back to my weekly recap posts for a while.  Maybe it has been laziness ( most probably ) or lack of time to sit ( possibly ) or even lack of writing urge ( possibly ) ... I've only managed a post here or there. 

I even think to myself sometimes that there is no one out there who is really interested in what I'm doing so why in God's name would you want to read about it here! Well, other than the spam bots who are driving my crazy at the moment with their comments.
 
Now that I've got that off my chest .. It's not that I haven't been keeping up my usual exercise throughout the week, I still exercise almost every day.  If you do read my irregular posts you will know that I have started training again for a half marathon or two this year.  

Please don't ask me why or even if I want to because there are days when I wonder these things to myself.  It's mostly when I've just woken up and am still lying in my warm bed and it's rather cold and dark outside.  Let's just say that the thought of a 10km run is not entirely appealing!

In saying that, here's what I've been up to this week ...

Monday 

This is my "easy" run day after my long run on Saturday.  So I don't think it's easy but I usually manage to get myself into a bit of a rhythm and run about 6km.  I do feel better once I've finished, even if I can't feel my fingers .. here is why.

Tuesday

 I did manage to do a sort of strength session this week.  Nothing too dramatic as I don't want to be too sore to run the rest of the week .. is that really an excuse or am I being a princess? Wait, don't answer ... 

 

Wednesday

 It was freezing again this morning but I headed off for a short 3km run.  Plan was for another 3km in the afternoon ... it was pouring rain, no running.

 

Thursday 

My willpower did not win this battle so I didn't get out of bed to run in the morning.  I did however take the kids in the afternoon and did our short 3km.  It will leave me 3km short for my overall distances this week but I'll be OK and let myself soak up the extra rest!

 

Friday

Today, no running, complete rest day while is psyche myself up to head out for my long run tomorrow morning.

Ultimately so far my week has gone to training plan and other than feeling rather exhausted this week, I think I'm still on track with my training.

How is your training going this week?  

Were you loving it or were you going through the motions? 

Are you training for a specific event?   

 

 

  

Monday Motivation ... Have you planned your week?

Again it was another busy week and weekend in our house and by Sunday night I was struggling to keep my eyes open.
Even though it was a busy week, I managed to keep to the training plan that I had decided on at the beginning of last week ... sort of ...

My training last week looked like this ..

Monday .. easy 6km run, gauging how many niggles I picked up after my long run the Saturday before.  Other than tiredish legs not too bad!

Tuesday .. No running today as I really should do a strength session.  Tuesday is also a work day for me.  Well if you call what I do work!

Wednesday .. First up a 3km fast-ish run in the morning.  Follow this up with another 3km run with Mr 7 as he learns to ride his bike.  Of course he picked got the whole riding thing down on this run and I was doing what would safely be called interval training!  Lots of fast running to keep up with him!

Thursday .. Another slow 3km run as I had planned a yoga session .. I didn't do yoga.

Friday .. Rest day before Saturday's long run. 

Saturday .. Longest run that I have done for years.  Well, since my last half marathon anyway.  10km and I was really happy with my pace and how I pulled up after!  Yay me!

I would really have like to have included the strength training and yoga session as I know it will help my running and help strengthen my hamstring which is finally settling down.  But they are first to get dropped off when I get busy and a bit tired.  I will try harder this week.

I have planned this week's training already and at this point it looks like I should be able to stick with it!  Barring of course, unforeseen ... 

Have you planned your training this week and scheduled those appointments with yourself?  Is it a realistic plan that you can stick to, or are you being a bit ambitious?   

Tuesday Training ... What Apps do you use?

Training Apps ... whilst they don't actually DO the training for you, some of them can come in pretty handy as training tools to help you get the best from your training.

I use some .. not religiously, some more than others, you get the idea. 

Here are the ones that I use ...

My Fitness Pal  

What is it?  My Fitness Pal is food and exercise journal where you can record what you eat and your training.  Super handy because you can record on your iPhone, iPad or online.  You can see exactly ( well, if you're honest! ) how many calories you are taking in and how many calories you are using for exercise. 
I love that you can scan the barcode on most foods and it is automatically recorded ( sometimes confronting too! ).  There is also the ability to create "meals" that you eat regularly along with "recipes" so you know the calorie count in each serve.

Why?  A great tool to learn the amount of calories in each food or serving of food.  Keeps you honest ( if you record honestly! ) and can show you where you are going wrong!  Remember weight loss is 80% what you put in your mouth!


RunKeeper

What is it?  RunKeeper is an app that you can use to record your activities.  I use it for running because it is linked up with the GPS, which means I know how far I have run, what times I did and what my pace was like.  I have mine set so that it lets me know each kilometre how far I have run and what pace I'm running at ( sometimes stressful if I've slowed down! ).
It will save each activity for you to view later either on your phone or online if you "send" it to RunKeeper.  The app also includes training plans that you can follow.

Why?  It's motivating and encouraging to see your distances increase and your times decrease!  And when you tally up how far you have run / walked over the course of say a month it's a great feeling of achievement.

Nike Training Centre

What is it?  Nike Training Centre app has a selection of workouts that you can do with little to no equipment.  Great for when you are travelling away from home.  The workouts are broken down into beginner, intermediate and advance.  You can also choose from "focus" workouts such as abs, arms etc.  I have used these when I'm on holidays as you can choose a quick workout that is a bit different and besides I don't have to think!

Why?  Great for a change of pace!  A good option for a mini workout when travelling.

Yoga App for Runners

What is it?  Just what it says, a yoga app for runners.  It includes some pre and post run stretches and poses.  There are also a couple of basic sequences such as Sun Salutations.  Again, I have used then when I've been travelling, usually after a run so that I get a decent stretch out.  Again, for me .. no thinking!

Why?  A handy guide with pics of stretches and postures for a quick yoga workout when there is no class or DVD handy.

Well, that's it!  These are the apps I use as part of my regular training program.

Do you have any that you could add to the list?  I'm always looking for something different to try!

Today's Training Tips .. plus a giveaway!!

Are you bored with your current training? 

Have you tried interval training?  It's not just for elite athletes or serious gym junkies.  Everyone can benefit from including interval training into their regular training schedule.

Interval training is usually described as short, intense bursts of activity follow by a slow, or slower recovery interval repeated throughout one training session.  It sounds scary, sometimes it is, but mostly it's not too bad depending on how hard you plan on pushing yourself.

You can use interval training for almost all exercise but it is probably most commonly known for it's inclusion in all running programs.  I have certainly included interval training any time I have trained for the half marathons and I definitely notice a difference in my running especially when I do this type of training consistently.  I'm probably a bit of a sucker for punishment but I quite like interval training!  It's hard and fast and it gets results .. put simply, I work hard then I'm finished in half the amount of time!

My favourite types of interval training are hill sprints, sprint repeats or a fast blast in the gym with weights, circuit training.  You can even incorporate interval training into your regular walking routine by including jog intervals or fast ( or faster ) walking.

Why include Interval Training?

* Improves fitness and endurance
* Efficient .. an interval training session does not need to be a long session.  30 - 40 minutes is more than enough if you are working hard enough
* A great way to burn fat!
* You can burn calories for hours after training as you pay back your "oxygen debt".  You know, you were seriously huffing and puffing during your interval training session!
* An excellent way to stop the boredom of your training routine!
* Will help you get faster at running, or even build up to running

You already do interval training?  What can you do to change it up a bit?

* Change the intensity of your intervals .. speed up
* Vary the duration of the interval .. make the intervals longer / shorter
* Vary the duration of your rest interval .. make it shorter
* Change the reps of the exercise that you are doing in the interval

A great way to keep an eye on how your fitness is progressing is with a Heart Rate Monitor.  And no they are not just for the elite athletes.  They can be a really handy little tool to track your progress.


Now for the exciting part ... I have a Heart Rate Monitor to give away!  Thanks to the people at Australian Fitness Network.  Australian Fitness Network is the leading source of information, education and events in the fitness industry. Having trained thousands of Personal Trainers and Instructors since it's inception in 1987, Network is widely regarded as the leader in personal trainer courses in Australia. 

Polar FT4M (in orange) Heart Rate Monitor (RRP $129)

 

 

What it does ..

 

* Shows when you're improving your fitness based on your heart rate

 

* Displays calories burned ( YAY!! )

 

* Comes with comfortable textile transmitter and coded heart rate transmission to avoid cross talk ( you won't get the person's HR on the tready next to you! )

 

 

I know that you can't wait to enter this competition .. So here's what you need to do to enter ..

 

*  Leave a comment on this post letting me know whether or not you use / have used a HRM.  If you are posting anonymously please leave me some details so that I can get in contact with you if you win.
 

Additional entries ..
 

* Head on over to Fit Mum's facebook page to "like" it and share with your friends. Let me know in your comments. 
* Tweet about the giveaway .. "follow @Fit_Mum and RT for your chance to win a Polar HRM valued at $129! @ozfitnetwork  www.fitmumsblog.blogspot.com.au #giveaway"

And the fine print ...
This competition is hosted by fitmumsblog.blogspot.com.au and the prize is one Polar F4 Heart Rate Monitor valued at $129.  The prize has been donated by Australian Fitness Network.  The competition opens 21/09/12 and closes 12am 28/09/12 .  The winner will be drawn 28/09/12 at random with the help of random.org and will be notified by email as soon as possible after the draw.  The prize will be posted to the winner within 21 days.  The competition is open to entrants with an Australian address only.  I was provided with a complimentary HRM.  Should the winner not contact me within 48 hours the prize will be forfeited and re-drawn.

 

 

 

 

 

 

 

 



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Today's Training ... Release your inner 7 year old!

When was the last time you grabbed a skipping rope and actually skipped for longer than 10 seconds?  It's hard right!  But, it is a GREAT exercise .. and one you can do anywhere so excuses can be hard to make up for this one!

There's a reason boxers use skipping as part of their training programs.  It's great for building strength and fitness which means it's great for you. 

Benefits of skipping ...

* Great for improving cardio fitness
* Great for endurance
* Builds muscle strength
* Improves co-ordination                         
* Great for strengthening bones
* Improves balance
* Inexpensive form of exercise
* Burns calories
* You can do in anywhere, anytime

As you know, skipping is not an easy exercise to maintain for a long period of time so it's important that you build up slowly.  Start out with say 30 seconds of skipping then take a rest for 30 seconds .. repeat for 5 minutes.  Or you could start out with 100 skips at a time and build up from there.

Depending on the individual, their fitness and exertion levels you can burn on average 10 calories per minute.  Skipping for 10 minutes can burn between 70 and 110 calories!  If you are pressed for time or space this is a great choice for burning a few extra calories!

Skipping is not a low impact activity however, so it's really important to take it easy.  Build up slowly as I suggested above.  I'm also going to say here that if you have pelvic floor concerns that you practice your PF exercises before you start a skipping routine.  Or better yet check with your medical professional.  And while I'm on the pelvic floor issue .. have you done your exercises yet today?  Oh, and make sure you are wearing a supportive bra!

Well, what are you waiting for?  This has got to be the quickest, easiest way to fit some form of exercise into your day.  Aim for 5 minutes 3 times per day and there's some easy calories burned and your fitness improved!

Go on .. Release your inner 7 year old!

 

What cardio do you do?

Following on from my post last week about the right time to start an exercise and healthy eating program, I thought I would run a few posts about the type of exercise you should be doing when starting out.  Whether you are starting from scratch, or starting back again after a bit of time off such as after pregnancy, your first point of call should be your doctor to get the all clear.  Most likely your doctor will be excited about you starting to exercise too!

The most common type of exercise that people start out with is some form of cardiovascular exercise ( or "cardio" ).  Cardio exercise is one that raises your heart rate ( either a little or a lot ) for the duration of the exercise.  It is an aerobic activity that uses oxygen to produce energy in your body to fuel your activity.  Cardio exercise can use pretty much every muscle in your body.

So, why do cardio exercise?

• It improves the strength of your heart
• It strengthens your lungs and increases your lung capacity
• It strengthens the muscles you use for the exercise ie legs if you are running
• It increases your fitness levels
• It burns calories
• It may help you sleep and reduce stress
• It makes you feel good and increases your energy!!

What type of cardio should you do?
This all depends on what your goals are and what your current fitness levels and abilities are. 
When you are starting out you will probably want to stick to cardio exercise that is going to be a little lower in intensity such as swimming, walking or cycling.
As you build up your strength and fitness you might like to increase the intensity and add in a little bit of jogging.  
Exercise classes are another great option for those starting out.  Most classes cater for varying fitness and ability levels.  Just start out at your own level and your own pace and before you know it the class will seem easier and you can push yourself a bit harder
Some of the really popular classes based around cardio include

• Step
• RPM / Spin / Cycling
• Dance classes such as Jam, Zumba etc
• Boxing type classes 

As you build up your fitness and confidence you might find that you would like a bit of an extra challenge.  This is where the real fun starts!
Why not build your cardio fitness up so that you can start taking on some long endurance type cardio challenges ... 10km runs, Half Marathons, Marathons. 
Whilst you might think these are out of your reach now, with consistent and persistent training you will be able to get the hang of this type of cardio exercise.  If I can run Half Marathons, then pretty much anyone can give it a crack!  Just check out the number of registrations at the Gold Coast Half Marathon each year!         

Another type of high intensity cardio exercise is called just that .. HIIT or High Intensity Interval Training.  This type of training is aimed at increasing your aerobic capacity and it can help you run, faster, longer and stronger.  It's not the type of training you would do all the time, but adding into your routine can definitely bring results!  I really like this type of training, it's hard and fast and you can get it over and done with quickly!

Do you like cardio exercise?  If so, what is your favourite?
My favourites are running, but I really enjoy interval training ( crazy hey!! ) and I love boxing!

Why not set yourself a goal and try a new type of cardio exercise?  Let me know how you go!

Fit Mum x   

Where did October go?

October seemed to go by so quickly for me, maybe I just wasn't watching closely enough ...

A quick update post on how I went with my health and fitness plans for October .. here's what I planned to do ...

Back to running .. well, sort of .. I embarked on the run / walk method for October and I really enjoyed it.  I managed to get out 2 - 3 times each week.  Miss 9 joined me at least once per week and we really enjoy our run together.  I even talked our neighbour into joining us, and she is having a great time!  I may have created a new runner!

November's running goal is to keep up what I'm doing.  I am gradually increasing the distance I have been doing and I'll keep doing this in November.  Perfect base training for the new year!

October was going to be another sugar free month.  Whilst I am far from perfect, I have done a pretty good job of staying on track.  Of course I don't eat this way 100% of the time, but I'm definitely making sure that I don't over indulge.  Making this into a habit is going to go a long way to beating the battle of indulging over the Christmas party / New Year season!

               Mmmm ... food!

Has my body composition changed much in October?  Possibly not but I've kept up my weight training once a week and I know that this helps keep me strong and maintaining my body.
It looks like I have dropped a little bit according to the scales but they are so unreliable. 
I haven't taken any follow up measurements yet, not sure if I will just now .. I might wait another month.

Overall, I've been really happy with the way I'm going.  I'm sticking to my plans and everything seems to be working.  And I feel great and can keep going .. which is the most important thing for me!

Bring on November and the party season .. I can't wait for December!! But that's a whole new post about holidays to the USA to visit my sister!!

I hope everyone's plans are on track!  I would love to hear how you are going!

Stay focused,  Stay strong

Fit Mum x   

 

 

It's rest time ...

You know those people that go to the gym every day who look intent on building a muscle right then and there ... or they do a high intensity class and then head out to the treadmill for another 45 minutes sweat session? I sometimes wonder if these people are really achieving what they want from their training sessions.

Do they ever have time off or do they slog away day after day without missing a beat? Are they really enjoying what they are doing or has it become a chore and they feel if they miss a session the world will end?

I've been that person ..
I've ticked off those weight training sessions and calculated those cardio calories.
I must make sure that I can cross those training sessions off the calendar.


But then I started getting tired. And not just tired that you feel at the end of the day or end of the week. Tired that I felt that I just couldn't keep going without having some sort of nap. 
I would get through the rest of the day and head to bed at the usual time, wake up at the usual time and start again.
As usual I would train after work .. come home for lunch and nap again before starting the afternoon taxiing with the kids.  I was exhausted.  After a few weeks of this I just didn't feel like training.  After a few days off I would start the cycle again.


I got to the point when I finally realised that this is not what I want .. I was not enjoying it anymore.
I had to do something different.  Something that would let me do what I wanted and actually keep up some sort of routine.  I love being fit and strong and doing exercise .. But I do not like feeling exhausted all the time.  I still have work, my family and a life that I want to keep up with.


I've since changed my training to include a few extra rest days and changed the intensity of some of my sessions. God forbid!!!!

In reality I know the necessity and benefits of including rest days in a training program.  I need to remind myself of the importance of resting my body .. particularly after a hard training session.

                                                                          

Including rest days will help me to

*  recover for my next training session

*  reduce my risk of overtraining

*  improve my strength and fitness

*  build muscle, rather than beat it down

*  keep me sane for the family ( should this one be at the top of the list? )

Don't get me wrong .. I still train hard when I have to ... or want to ... but my training program, including rest days allows me to do this.

Please feel free to come and tell me how you totally smashed your last session, or how many calories you caned on the tready the other day!  I will be just as excited as you are, but I'm going to be just as excited when you tell me that your training program includes a few recovery days and these days off make you feel re-energised and ready to face up to your next session.  Just don't tell me that you smashed yourself and you are so exhausted you just can't face anything for a week ...

Speaking of rest, it's the end of the week and I'm looking forward to a few days off!

Have a fabulous weekend everyone!

Stay focused,  Stay strong

Fit Mum x   

Last week's workout wrap up ...

OK .. I'm a few days late .. again time seems to have buzzed by on the weekend and I'm sure I missed some of it ...

Last week was a bit hit and miss with training, which I am a bit disappointed about, but as I mentioned in my last post, I listen to my body a lot more these days and this last week it was telling me to STOP!!

I still managed a few training sessions, however they may not have all been quality, which is what disappoints me the most.

Monday          PT Session .. these just don't get any easier, that's all I can say except that
                        I felt this session for the next 3 days ...
                        30 mins
                        Again, I'm out there losing my voice in the cold night training the girls at Netball
                        only 2 more games until the end of the season .. and just when they are starting
                        to pull it all together!

Tuesday         I'm in a world of hurt ... and I'm exhausted ... like I can't keep my eyes open
                        Thank goodness there was time for a half hour nanna nap today
                        Still, sense evades me and I join the girls for a 5km run while Miss 9 is at physie
                        I know .. I felt every step of this run don't worry!  Now what time is bed time?

Wednesday   Supposed to run at lunch time, however my partners had to pull the pin for one
                        reason or another ... I'm still that completely exhausted that I'm taking this as a
                        sign and I'm resting my poor battered mind and body

Thursday        Usually a rest day ... I did plan on running with Baxter, however after a minor
                       concerning "emergency" in our street I decided against it ...
                       Did I mention I wasn't entirely devastated about this occurrence .. still haven't
                       caught up with myself ... 

Friday            One of my running partners came over and we ran the bush trail at lunch time.
                       Apart from the fact that my hamstrings and calves seized at every step and I 
                       am still exhausted, it was great to run the track with someone and our time was
                       around the same as my usual time.

Saturday /     The usual run around with the kids and housecleaning ... I spent heaps of time in
Sunday          the kitchen, which I love!  


It's not quite the training routine that I had in mind for the week but I guess my body had different ideas and I just had to listen.  The coming week is going to be different.  I'm not going to change my training too much and hope that last week was just a catch up week.

Just a quick mention about my challenge to myself last week .. writing everything in my food diary ... I've had mixed success ... I have a notebook ... and I did think about writing in it ...
Besides, after the things I cooked over the weekend for dinner and dessert, my notebook would have run away and hidden ... it's Monday tomorrow and there's still a few days left for me to actually succeed and get into a routine with recording my food. 

I hope that everyone else has had a great week and weekend! See you all next week!

Stay focused,  Stay strong

Fit Mum x

Weekly workout 25 July - 31 July ...

And so I have made it to the end of another week!  I followed pretty much the same training routine that I have followed for the last 2 weeks.  I increased the intensity just a little bit in two of the workouts.  I'm really taking it easy and not increasing the intensity or changing the workouts drastically as I am completely focussed on staying healthy and not running myself down too much.  It seems to be working!

Monday             Regular PT strength session

                        Nothing spectacular to report other than I’m loving it! Strength

                        training is so empowering!

                        30 minutes

                        Trained the girls at netball again tonight so I don’t stiffen up in

                        the cold night air …

Tuesday           Instead of my usual walk with Baxter, I changed this to a run and

                       Clocked 5.5km on the hill trail near our house

                       Unreal run .. absolutely loved this one .. I had to write it down here ...  

                       40 minutes .. hilly trail

Wednesday      Our usual mid week run / walk intervals

                       The weather was beautiful and the company again was great!

                       6km .. 46 minutes

Thursday         Rest day

Friday             Weight training circuit .. love this one!

                       I increased the intensity of a few of the exercises which certainly

                       had my heart rate up there

                       35 minutes ( includes warm up and warm down )

Saturday /      I’m going to have the weekend off again, which really seems to be

Sunday            working for me at the moment with things so busy with kids

                       sport. 

                       It’s also my mum’s birthday this weekend, so we are heading up the

                       coast for a visit!  Pretty excited about this one!

I think I’m going to keep at this routine for the next few weeks and then I’m going

to revisit my training and change it up.  Constantly challenging the body is the way

to get stronger and make changes and improvements.  I'm still thinking about whether

or not I am going to set some goals with my training .. here's some goal setting info ...

I am proud to say that I have had much more success on the diet front this week.

I have been more focused and have got myself organised and in routine which is

making it much easier for me to keep my diet clean and full of nutritious,

healthy meals .. well except for the white Tim Tam that I’m going to have for

dessert tonight!

Until next week’s update …

Stay focused,  Stay strong

Fit Mum x

When it all comes together ...

It was a beautiful day today so it actually made it kind of easy to head out for my run. Well that and Bax needed to go for a run. He was starting to give me "the look" .. you know, the one only your dog can give you ..


Getting the hurry up ...

 I left as soon as I got home because I knew that if I left it any later I would be starving and would not be able to talk myself into going!  Even though it's the middle of winter it was just gorgeous in the sun and that awful wind seems to have gone away for a while.

The first kilometre felt great, so comfortable that I had to tell myself to slow down because I knew how fatigued my legs already were and I knew what was ahead of me on the trail. 
Heading up the first hill, 500m, I found out where my legs were starting to hurt after yesterday's PT!  Surprisingly, I still felt strong! 

Another hill and I get to head downhill for a while .. then uphill again!  This is a hilly trail run as I have said before, but I still love it.  Just me, Baxter and the peace of the bush.  Everything just seemed to click today, you know those days when it just feels right!

Another slow climb before "Spider" .. I walked up Spider .. I knew that my legs just weren't going to carry me up that one!  Home stretch and it's pretty much downhill.   

Today was the run that just pumps you up and reminds you of why you run and what it really feels like when it all comes together!  See my funny, happy, sweaty face today ...

Stay focused,  Stay strong

Fit Mum x

This week's workout ...

This week seems to have just flown by!  I’m feeling the effects of having hubby away all week.  If only all the extra balancing and juggling was improving my core strength!!

I’ve made sure though that I’ve kept my training a priority and I’ve stayed on track.  This week looked like this …

Monday         PT session .. Whole body strength training again with some seriously nasty

                    negatives on the bench press.

                    30 minutes

                    Coached the girls at netball training tonight too .. glad I didn’t have to do

                    too much passing!

Tuesday        Baxter needed a walk and I was dog sitting the in laws poodle so we all

                    headed off for a jog / walk through the bush.  Bax was leading the way

                    but we had to slow down a bit as poor Honey couldn’t quite keep up. 

                    She spent most of her time under my feet .. again the balancing act!

                    35 minutes

                      

Wednesday   Cardio .. Jog / Run / Walk .. Nice easy run with a friend who is building up

                    her running outdoors.  We added in a few tempo spurts along the way just

                    to spice it up!

                    45 minutes

Thursday      Rest day

Friday          PT session .. cardio / body weight circuit .. great session!  Excellent way to

                    spend a few calories!  That could negate the mini magnum I had for dessert

                    last night …

                    40 minutes

Saturday /

Sunday         This weekend I plan on catching up on the housework and spending some

                    time with the hubby and kids.  I’m  not planning any extra training, so if I

                    squeeze in a walk or run that’s going to be a bonus this week!

Overall, I’m pretty happy with my training this week.  I mentioned last week I should possibly give my diet a bit more consideration … I didn’t do that this week .. ooops!  I will do that soon .. no, I really mean it!

I hope that everyone’s training this week has been great and you have smashed out some sessions that are going to get you closer to your goals!

Stay focused,  Stay strong

Fit Mum x

Sharing the love

A friend of mine has started to take up running as part of her fitness program.  She has been doing heaps on the treadmill and I suggested that maybe she get outdoors to get a different perspective and well, enjoy the outdoors!  She has been quite hesitant so I offered to run with her.  This sent her into panic mode!  She was so nervous that she wouldn't be able to keep up or run the whole way.

Yesterday was our second run outside.  There are 3 of us that hit the road at lunch time on Wednesday.  We don't break any records, in fact our first sessions are just run / walk intervals.  No fast running, just jogging for 3 minutes and walking to recover for 2 minutes.  By the time we get to 3 minutes our newbie runner is begging for us to tell her how much longer till walk break!
This week we even added a few extra tempo intervals to get her used to picking up the pace ... just a quick drive up a hill or a 20 second increase in pace at the end of the run interval.  And you know what, our newbie runner was really picking up the pace!

On the plus side for me and our other friend .. we all get to be outside and have a chat and go for a run with no pressure to perform over a distance or a pace or a time!  It is heaps of fun!  And the best part of this week's run .. we beat our time from last week!

I have used many words telling my friend that she really could do it, though she didn't believe me!  I think she might just be starting to believe it now .. and believe in her own abilities! 
The most important thing and what makes me proud is that she is getting out there and giving it a go.  She was, and still is, a bit nervous before we start out .. but don't we all feel that way sometimes?

Here's to you babe .. you are out there and giving it your best!  That is more than a lot of people!

Get out there and enjoy what you are doing!

Stay focused,  Stay strong

Fit Mum x

The week that was ...

I've been feeling a little lost the last week or so after the Half Marathon so in an effort to work out what my new goal will be I thought I would share the training I've been doing each week. 

This week   11 July - 17 July

Monday       PT Session

                 30 minutes

         Back to full body strength training .. yay!! Really enjoyed,

         however my legs were not so fussed on the increased weights

         and intensity!

Tuesday       Cardio .. Brisk hill walk on the treadmill with a little bit of
                  jogging
                  30 minutes
                  Legs were REALLY feeling yesterday's session so I kept it basic.

Wednesday  Cardio .. Run outdoors. 
                  50 minutes
                  Ran with a friend who is wanting to build up her running
                  outdoors so we took it nice and easy run 3min / walk 2min.  
                  It was so enjoyable not to feel any training pressure!

Thursday      Rest day

Friday          Weights circuit
                  30 minutes
                  My own version of the 300 workout .. it still gets the heart
                  pumping and the muscles working!  Yep, the deadlifts worked
                  this week!

Saturday /
Sunday        I've decided at the moment not to train over the weekend.
                  Things are really busy with the family and I want to take some
                  time to get a little extra rest!  Besides, someone has to clean
                  the house ...
                  I'm sure this will change soon as I am kind of missing my long
                  weekend run!

I'm feeling really good with the training I've done so far this week.  I will definately be building on this over the next few weeks and I know I'll find what I'm looking for from a training perspective. 
Next up, I think I might take another look at my diet .. it appears to have taken a turn for the worse over the last week ...

Stay focused,  Stay strong

Fit Mum x