Category Archives: my workouts

Listen to your body

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I am a big advocator of listening to your body…. of course there are certain times when you can push past your limits ie.. when you’re running a marathon or you are moving apartment and need to use every bit of strength to lift, push, and keep going…. then its different. But in general, listen to your body. Eat when you are hungry and LEARNING to stop when you are full… because that is the problem people have, they eat even if they arent hungry and that is what can lead to weight gain. ( THough of course, we all have times i.e RESTDAYS when we eat out of boredom :)) but in general, listening to your bodies signals.

And that is exactly what i did today (and every day :)). I wanted to strength train and i wanted to do cardio but i didnt feel like just running or doing chest, shoulders, legs, bicep/triceps etc so i ended up doing 10 minutes HIIT on 16-18km/hr and 20 minutes core exercises.

I never workout my stomach so i am actually quite weak there… when i do deadlifts and pushups and other exercises i have to keep my stomach pulled in which works my core, but otherwise its not so mcuh just core exercises. But im going to try get better at that because a strong core will help alot!!!

The 30 minutes exercise was exactly what i needed… i didnt need to push extra much or do X minutes or keep going. No, i was satisfied with what i did ๐Ÿ™‚

Listening to your body isnt always easy, but once you learn to do it you will thank yourself ๐Ÿ™‚

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 ๐Ÿ™‚

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 ๐Ÿ™‚

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 ๐Ÿ™‚

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 ๐Ÿ™‚ And if you dont practise… then youll never get better!

Also know your shoes are THE MOST IMPORTANT. I cant stress this enough.ย 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 ๐Ÿ™‚

Also having comfortable running clothes – i recommend Dry fit!

And another thing i cant stress enough ENJOY RUNNING. ย 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 ๐Ÿ™‚

Here are some other helpful running schedules:

If you have any questions or want any more advice you can just ask ๐Ÿ™‚

New Week and legday

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Its Monday and a new week! And the best way to start a new week is with legday (also had lots of energy from not being at the gym the whole weekend and eating lots of food)! At the moment i have lots of things going on in my life, so my blog isnt my main priority, but i am going to try make a post each day or so ๐Ÿ™‚ If you have any blog suggestions and topics you want to read about, let me know ๐Ÿ™‚

I never write down my workouts i just come up with exercises and supersets when im at the gym – thats what works for me. So today i did:

Straight leg deadlifts super sets with squats (MANY sets c.a 10-15)

Hip thrusts on bench with weight

Sumo deadlifts

Jumping squats

Leg press super set quad extension.

By the end of my workout it was hard to walk properly and my legs were literally shaking!! But it was a good feeling… the way it should feel after a leg day according to me ๐Ÿ™‚

Im already longing until tomorrow so that i can do my shoulder workout ๐Ÿ™‚ I have so much energy at the moment, even if i have lots going on ๐Ÿ™‚

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How to start the day off right

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Waking up with energy and a smile on my face.

3 days after my legday and i still have training pain…. The burning feeling of bending over or picking something up… or having to use stairs. And even my shoulders have DOMS after yesterdays workout… My body is definitely reacting well to the new workout schedule!!

To start off my day i went for a 5km powerwalk followed by a delicious breakfast to load up for a back workout, hopefully i can increase my weights and maybe, just maybe increase my weights with deadlifts!!

 

Aldrig Vila – Back attack

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This week strength training hasnt gone so well, ive focused mainly on running and havent had much of a structured strength training workout, so i can say i was longing until today. My focus was back withย normal exercises!!!ย Reps and sets. I decided to not do any supersets but instead focus on heavy weights as i want to focus more attention on getting stronger again ๐Ÿ™‚ Not lose any muscle mass with all the cardio ive been doing…. soon its time to cut down on cardio again and begin focusing on heavy weights!

I also wore my new shirt which i got in my package yesterday… Aldrig Vila meansย never restย  in swedish. And Fuck Lagom is basicallyย fuck moderate? Theres no real translation for the word lagom.

But i loved my new top, it gave me that extra bit of motivation each time i looked in the mirror.

I also increased my one arm dumbbell row to 17,5kg in each arm… and i could most probably have taken 20kg but it was my last exercise and last few sets so i didnt have much energy left!!!

If you want to see a video from todays workout then go to my IG:ย itsahealthylifestyle

 

 

 

Morning run

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Waking up this morning not sure whether i should take a rest day or not… i was half tired but also filled with so much energy! This week my training has been super spontaneous… it hasnt been so structured as normal. Technique training, running, a shoulder workout with no contact…. I feel my strength has decreased a little. However that is just because i have done so much cardio and running the past fwe weeks and havent focused as much on strength.

But once the race is over this Saturday then it will be full focus on strength training for the next few weeks/months and cut down on cardio again!

This morning when i went thinking ill take a short walk or a 5km run, but once i began running i realised i had so much energy so i kept going and ran 9,4km!! Maybe not so good to run that distance 2 days before the race… but im hoping to recover properly, do some stretching and foam rolling and that i will be fine on race day!!! On days when i have extra energy i dont see why not to go that extra km or do that extra 20 minutes of workout ๐Ÿ™‚

If you want to get better at something, you have to practise

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Today i felt undecided about what muscle group to workout…. i want to workout, i have lots of energy for it. But i dont feel like a normal 8 reps, 5 set type of workout. So i thought today would be perfect to do some technique training… something i dont do so often. Today im planning on practising, practising, practising the exercises which i feel i want to get better at. Such as deadlifts, chin ups and pull ups (can barely do them) and even some push up training, such as decline push ups. And also stretch, headstands and other yoga poses!!!

Practise is key!!! Even though some things are tough, you cant skip them just because of it. Its just to keep doing them until they are no longer your weakness!!

What are some of the things YOU need to work at? ๐Ÿ™‚

 

Premiar 10km run outside

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Since i twisted my ankle a few weeks ago i havent been running so much, infact something i miss alot is intervals and HIIT. Though at the moment i feel ย that is too much pressure on my foot to sprint so fast so ive avoided doing it. But in the past few weeks ive gotten back into running again. And on Saturday i have a 10km race which i want to participate in. So today, i laced up my running shoes feeling a little slow, not thinking that i would run at all.

My thoughts went a bit like this….ill be lucky if i can even run 1km, ill most stop every 500m just to make it easier for me… maybe ill just walk. So in the beginning it was my mind against my body because once i started runnig i just flew forward!!

The first km was a little tough, but the second and third it felt like i was flying forward, but after that it got a little slow again. My lungs were stopping me, i couldnt seem to breathe deep enough and had to take a few stops just to get a deep breathe but then after 5km the next 5km was like nothing at all. No stops, no having to try to breathe properly…. it was just super easy. But thats usually how it is for me… it takes like 4km for me to warm up and get into the right mode of runnign. Thats why i dont like 5km runs because its like then i only really properly run and let go of the whole ‘running/struggling’ bit, because my legs just take over… my mind taking a step back.

The run went well and i finished in 59 minutes which i guess is a good time, under 60 minutes which is basically the only goal i have now. And also just as i got inside it started pouring rain…I always have luck with that ๐Ÿ™‚


But on another note…. i am still undecided about actually running the race. My ankle started hurting a little during the run, it didnt stop me or anything, but it was an uncomfortable feeling. The fact is, my mind is 95% positive that i am going to run the race… but this isnt a decision my mind can make, its a decision for my body. Even if i can run the race with a little uncomfortableness in my ankle, its not a smart decision…. so i just need to rest my ankle the next few days, then take a short run on Thursday or something and then see…. i mean either i go or i dont, it doesnt matter so much to the people organizing the event as ive already paid and picked up my starter packet. So now its just to wait until the day before/day of the race before i make a decision…..Why must this be so tough?

 

Chest and tricep workout

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Chest workouts is something i only started with a few weeks ago. Before that i didnt see the point in training chest… i didnt know any exercises apart from bench press and i didnt like that exercise and well, chest training wasnt fun. But then i did my research and found cable flies, dumbbell flies etc and i tried them and since then…Chest workouts are my favourite! And i have gotten alot stronger in the past few weeks.

I will make a post of chest exercises as that is somethign many girls might now know alot about and maybe avoid training. But training your chest makes you stronger in your upper body, though its not one of thoseย has to be trained every weekย muscle groups ๐Ÿ™‚

I dont really count sets or reps i just do until almost failure on each exercise.

Dumbbell flies – increasing weight after every few sets
Dumbbell press
Incline dumbell flies – heavy weight and when i cant do anymore on that weight i switch to a lower weight and do until failure – 5-7set
2 set push ups on bench
Cable cross over
(after a few sets i begin with doing as many i can on a high weight and then continue until failure on a lower weight doing 4 set of those)
Upward cable cross overs

Tricep push down superset reverse grip tricep push down 4 set
Tricep extension superset tricep kick back 4 set
Dips with feet on bench x 3

Example of HIIT workouts

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HIIT – High intensity interval training is one of the best forms of exercise and cardio and you can see progress and results in fitness, endurance and strength within just a week or two of doing HIIT training regularly. I usually do HIIT tabata style (i.e sprint 20 sec, rest 10 sec and repeat the desired amount of time) on the treadmill. But you can do HIIT in a circuit training format or on the bike, outside, on the cross trainer etc

It is something which if you feel you have the fitness for you should incorporate into your workouts. Especially if you are tired of long cardio sessions or dont feel like running for 60 minutes. HIIT 2-3 times a week is a great thing to. And it is a good way to shock your body, get you working hard and is both time effective and has an after burn effect!!!