Monthly Archives: November 2014

Deadlift and squat technique

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Deadlifts and squats are 2 of the best exercises as they work so many muscles and actually lead to better strength (which you can find useful in everyday life… i.e being able to lift heavy from the ground is very useful – maybe not squatting heavy things so much, but squats still work so many muscles!). However they also require ALOT of technique and proper technique, otherwise you can hurt yourself and can lead to back problems which take months to heal.

So hopefully the below gifs will help you πŸ™‚ And remember FORM OVER WEIGHT – ALWAYS.

Birthday brunch

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Hello πŸ™‚

Today is my birthday *woop!* *woop!* so i have spent it doing my favourite things – working out and brunch with my family!!!

It was leg day today – and im hoping that i will feel it tomorrow. I had cake as pre workout, so the energy was definitely there πŸ™‚ And after leg day all you want is food, so that is exactly what i got πŸ™‚

There was so much yumminess at the brunch i ate – LOTS of fresh bread, salmon, watermelon, yoghurt, coffee etc etc

 

My day and afternoon snacking!

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After breakfast i headed to the gym for a short but intense shoulder workout… i wasnt sure if i was going to go to the gym or not, but i felt i really wanted to!! So i headed there for 50 minutes and did a killer shoulder workout, afterwards my shoulders were aching so badly!! hahah, they will feel sore tomorrow πŸ™‚

I know alot of people have requested i write out my workouts so i will try do that. But i never plan or write down my workouts, i barely count reps or sets either… and dont always know the name of the exercise id o as i find new ones which i try and love. So i cant promise ill write out every workout i do, as i prefer to just do what i feel like and enjoy my workouts than to think about numbers, reps, weights, sets etc πŸ™‚

After my workout it was lunch and an hours studying followed by an hours nap… and then my afternoon snack: My favourite combo right now: quark, nuts & raisins. And now lots of packing and cleaning!!

P.s the pictures were taken this morning.. so they dont show how i look or feel right now, hahaha.

Morning run & breakfast

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Recently ive gotten my running motivation back and it feels like all i want to do is to run…. But because of my busy weekday schedule its hard to find time. But its about making time for the things you love. So i woke up a little earlier than usual on a weekend and drank some coffee and BCAAs and ate an apple and some raisins and then i went out for a run, I wasnt sure how far i would run…. a 5km, 10km, 7km etc… but i just kept running (with a break half way to do some stair intervals i.e run up really fast, jog down and then repeat how many times i like). My run finished at 6.6km and feeling energised and tired at the same time! My stomach was rumbling for a proper breakfast πŸ™‚

Today my breakfast was: chocolate egg cake & raspberries, quark, nuts, raspberries, an egg and my favourite celsius!!

My favourite combination right now: chocolate egg cake, quark, raspberries, nuts, an egg and a celsius πŸ™‚

Today im going to pack, clean and study as i have lots of tests coming up in the next 2 weeks and also….im moving house on Monday (and not to mention, its my birthday tomorrow!!!!) πŸ™‚

Best strength training workout for beginners?

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Best weight training for a beginner? πŸ™‚

It depends what your goals are? And how often you are going to do it… But maybe start with 3 days a week (with 1-2 days inbetween the workouts) where you do 3 full body workouts – i.e legs&but, arms & back, stomach. Or you do one leg workout, one upper body workout and one full body workout per week.

This site:Β http://www.bodybuilding.com/fun/beginner_weight_training.htm can help you as well πŸ™‚ This site as well:Β http://www.bodybuilding.com/fun/wotw57.htm

Think about what your goals are – muscle gain, strength, endurance etc and then decide the sets, weights, reps etc depending on that. And decide whether you are going to use weights, machines, body weight or resistance bands… all are good πŸ™‚

Tips to run a 5k or a 10k

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Ill start with the basics:

Running form and basic tips-

My suggestion is to run outdoors… because it is more challenging that on a treadmill but also it can get so boring on a treadmill that after 5 minutes you want to give up. There is no motivation pushing you forward and you just sort of stay on the same speed.

But also remember, if you want to run races, they will be outdoors. Its so much more motivating to see others running or to feel yourself running past a walker or just to see how far you are coming…. and to notice progress in a few weeks time when you realise that the route you ran 3 weeks ago you now run 3 minutes faster!!!

But i also find that its easy to set upsmall goals while running outside like… reach that rock and then you can stop, and then i pick a new object and run twards that.

Though that trick doesnt always work, instead…. my favourite running tip for when you want to give up is: Imagine your friends and family are ahead of you, stnading there cheering you on…. and then i get that extra motivation and keep running, just imagining all my friends and family on the sides cheering πŸ™‚

But also good music is very motivating!

So there you have the motivational tips for when you are running and the basics.

 

How to get your self to run? Well ask yourself WHY you want to run…. if you want to improve and get better at running, then the only way is to do it!

And i suggest mixing it up with HIIT intervals, and steady pace running and if you live near a hill or somewhere, try doing some hill runs/intervals!! All good and will help your running. Doing HIIT on the treadmill can be easier than outside, but either way works πŸ™‚

While running, dont forget about your breathing and your foot work. You shouldnt slam your foot down ,it shouldnt feel like you’re lifting concrete blocks. And dont forget about how you breathe.

Also know that its ok to stop and walk, just try to keep moving forward. You can find that once you stop, its harder to start running again… so even if you just slow down to a slow jog thats ok, just one foot infront of the other πŸ™‚

Running with others can be a motivation as well, but if you run with someone who is alot faster than you, then its just demotivating… according to me!: )

Remember the more you practise, the easier it gets πŸ™‚ And if you dont practise… then youll never get better!

Also know your shoes are THE MOST IMPORTANT. I cant stress this enough.Β If you dont have the proper shoes you can injure your knees, hips, calves, feet, back…. So before you begin training more seriously with running, then make sure you have proper shoes. They are an investment for the future you and your body πŸ™‚

Also having comfortable running clothes – i recommend Dry fit!

And another thing i cant stress enough ENJOY RUNNING. Β Some might read this and think… are you kidding me. But if you dont get some sort of enjoyment out of it.. not even afterwards. Then skip running, why are you doing it? Find another sport to do. But running is something amazing and i love it. Even when my legs are heavy and i feel like my lungs are going to explode, i still get this sense of I love running! I never want to stop.

Also… when you run a race, its alot easier (according to me) as you get motivated by all the other people running πŸ™‚

Here are some other helpful running schedules:

If you have any questions or want any more advice you can just ask πŸ™‚

Chocolate breakfast

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Its Friday today, meaning one day closer to the weekend and even one day closer to my birthday – Oh my gosh!!! Β For my birthday im planning to go for brunch and i cant wait…. brunch has to be the best food πŸ™‚ Waffles, eggs, fruit, yoghurt,chicken, freshly baked bread, lots and lots of coffee…. what could go wrong? πŸ™‚

Anyway, i had a dream breakfast today (as usual!), egg white chocolate oatmeal, rice pudding, raspberries and egg and coffee!! This is the perfect way to load up for my workout in a few hours…. im thinking deadlifts and some biceps and triceps πŸ™‚ I want to do legs though, but i need to wait another day πŸ˜‰

Are you working out today? πŸ™‚