Current Workout Routine and Update on 30 Day Challenges

Hi, hi!

I know it’s been a long while. Been so busy and, I’ll admit, a little lazy. But here I am and ready to share with you some fitness updates.

First of all, I have completed the 30 Day Squat and Crunch Challenges. It was a long thirty days but I honestly enjoyed doing both challenges. After thirty days I had completed a total of 3750 squats and 2040 crunches!! I know. I was also like “Whaaaat!?!” I couldn’t believe I had actually done all those squats! I wasn’t so psyched about the number of crunches I did. If you remember in a previous post, I don’t really like doing crunches and prefer to tone and tighten my tummy by engaging my core in EVERY exercise I do. I find that way to be more effective and better results, in my case, are guaranteed.

See picture below. This is post the 30 Day Crunch Challenge.

Results of my 30 Day Crunch Challenge

Results of my 30 Day Crunch Challenge

So, left is the picture!! I am happy with the results. But the journey is far from over. Now that the challenge is the thing of the past, I am on the hunt for another challenge I could do. Perhaps something from BidyRock.tv? Let me know if you have any awesome and challenging challenges I could try for a month.

So while I look for something, I came up with an exercise routine for myself for the next thirty days. It may not seem so difficult at face value. But after two, nearly three weeks of following this routine, man is it challenging. Especially the forty minute BodyRock.tv exercise scheduled for Wednesday! Those are REAL.

And I have also gone up a kilogram in terms of the weight of my dumbbells, medicine ball, kettle bell and sandbag, so my strength sessions are super challenging. No pain, no gain right? I have also increased the number of strength sessions I do in a week and make sure to complete an hour for each workout.

Warm up and cool down sessions are a very important part of my workout routine although I have not included them in the table below. I still do ten minutes of warming up before my main workout routine. And I spend ten minutes on my cool down before spending another five to ten minute stretching. And obviously most important is nourishing the body properly before and after a workout.

DAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

CARDIO

Rest Day NONE BodyRock.tv WORKOUT40 Minutes4 routines at 10 minutes each + Tabata   Shuffle 10 Minutes – Tabata Shuffle

  • Step
NONE 1 Hour morning run 1 Hour morning run

STRENGTH

Rest Day TABATA1 Hour – weights

  • Pushups
  • Tricep        Dips
  • Lunges
  • Squats
  • Glider        Crunches
  • Back        Lifts (Superman)
TABATA20 Minutes – weights

  • Tricep        dips
  • Bicep        Curls
  • Shoulder        Press
  • Shoulder        Lifts
CORE STRENGTH50 Minutes: Tabata – weights

  • Plank
  • Pushups
  • Sliding        Pike (Glider)
  • Side        Plank R
  • Bridge
  • Side        Plank L
  • Lunge        with twist
TABATA1 Hour – weights

  • Pushups
  • Tricep        Dips
  • Lunges
  • Squats
  • Bicep        Curls
  • Shoulder        Press
  • Shoulder        Lifts
NONE NONE

So there you have my updated workout routine for the month. I like to switch things up quite a lot because I don’t want my body to become accustomed to my workout routine. That’s why I like doing a different challenge each month. I try new types of exercises. Some I have loved so much that I continue to do them somewhere within my new routine or on my day off on Monday (I know…what’s the point of a rest day then huh?) – like pilates, zumba, Fierce or BodyRock.tv. They are so much fun I don’t see them as a workout anyway. But for the most part, I like to keep chopping and changing my routine…put my body through a different exercise experience. And it works for me. I enjoy it and always, ALWAYS feel SO good after every single workout.

Remember to let me know if there are any challenges I can try out! Super excited to see what you guys will recommend!

Until the next post…take care! 🙂

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“Sweat Like A Pig…Look Like A Fox”

Happy Tuesday!!

I found this amazingly inspiring fitness quote on Pinterest the other day. So funny…and yet so true. Hope you have a good laugh like I did.

Get Motivated. Inspire Health.

Hellooo!! LOL

And here are more that inspire me:

 

Who wouldn’t be inspired by this!?!

Getting there. :-)

Call me crazy but I live for that soreness the next day. No pain, no gain!!

Reasons to be fit. BOOM!! That's me right there....

Don’t give up. Keep going. It’s worth it. You’ll see…

.

This one was also a funny one! 🙂

.

This is what it’s all about: health. Not being thin or skinny. But HEALTH!!

.

I hope these have inspired you too in some way!

Until the next post…take care 🙂

“Lazy” Days Exercise Routine

Hey hey!

I hope everybody is doing great!

Wow! This Monday morning in Johannesburg is freezing. My word, it’s like I woke up in Antarctica. This freezing winter weather inspired me to blog about fitness and exercise during those days when you just couldn’t be bothered. I have those off days when I just feel I don’t want to do any kind of workout at all. But then I always end up feeling a tad guilty that I missed out on a workout. So I went on the hunt for a simple routine that could work the entire body but would also be quick (well, as quick as quick can be when it comes to exercising).

This routine I found on Pinterest. Now I know there are many quick exercises you can find nearly anywhere. But the trick is to find something that suits you and that you enjoy and can sustain. I have tried many others before and I always found that I did them three or four time, and then I was just like “Well, it was fun while it lasted“.

This routine takes fifteen minutes to complete but boy does it really give you a workout. It’s quite a flexible routine too. So you can simply do it as it is – if you feeling really lazy (but please, do put some kind of acceptable effort into it, otherwise what’s the point?). Or you can add dumbbells, weights for the lunges, a resistance band, a sand bag for the squats – customise it to suit your workout needs.

You can then decide how many times you want to do the entire workout. It is advised that as a beginner, you go through it once. Then slowly as you work up your strength, do it twice (totalling thirty minutes). Work your up to an hour adding training equipment to give you a harder workout. And should a day come that you are just not up to it, do the workout once through or twice. It’s much better than not exercising at.

See below the workout:

Courtesy: Pinterest

Courtesy: Pinterest

Start at the five minute point and work your way down to the one minute plank. What I like to do, is replace the five minute routine with zumba or some type of dancing which I do for more than five minutes (I just love to dance). Then carry on with the routine.

This routine is not my main routine that I would do when I am at the gym or doing a serious workout. It’s a routine I would normally use when I feel a little lazy or on a day when the weather has just gone crazy like it did today.

I am not such a fan of workout DVDs that you can do at home. I have tried it once and I did not enjoy it as much. Or perhaps the DVD I had was not a very inspiring one…? If any of you have some suggestions on home exercise DVDs that you’ve tried and that you thought were great, please let me know. I am willing to give them another go.

Take care. And if you’re in SA, keep warm. 🙂

Top 10 Healthiest Foods – MNT’s List

Hey peeps!

A sunny Thursday morning in the City of Gold – but still cold though. I hope everybody (everywhere) is doing well and is all smiles :-)

I wanted to share something that I found on the Medical News Today (http://www.medicalnewstoday.com) website: The Top 10 Healthiest Foods! I’m excited about this.

I found this absolutely amazing. You will also be pleasantly surprised at the items listed. I think because generally, we think that healthier foods tend to be more expensive – and I guess that is true to a certain extent. But take a look at this list. Health foods need not be so expensive…

Obviously your diet cannot be restricted to these foods alone. But incorporating them into your current healthy (right?) diet and aiming to eat these foods at least twice (remember portion sizes!!) a week, I think will go a long way. It has done great for me and I’m loving it!!

At the moment, within my healthy and yummy diet, I eat at least three fruits and three vegetables a day. I know it’s meant to be five but blah blah blah! Three has been great for me and it’s working out just fine. I drink at least a litre and a half of water every day (I aim for two litres). And I get in some exercise at least four times in a week: two days of the four consist of strenuous training – twenty minutes cardio (step, treadmill, bike) and forty minutes strength (dumbbells, exercise ball, sand bag, resistance band, bar with and without weights, body conditioning). The other two days are aren’t as hectic – forty minutes cardio (zumba, dancing, running, walking) and twenty minutes strength. And of course ten minutes of stretching before and after each workout.

I love going to the gym. I don’t go everyday though –  if I go on Monday, I will skip Tuesday and then go again on Wednesday, skip Thursday and then go on Friday etc. just to help my body recuperate from the previous day’s training. Doing great so far :-)

So…after all of that, back to that list! Take a look. You might actually find that you already eat most of these foods anyway.

Top 10 Healthiest Foods – MNT