Gym - AnnaTheApple

January 8, 2015

Stealing ideas from the gym

Wow the heavens have opened up in a big way in the South Coast of England. It’s absolutely tipping it down this morning!

I might have mentioned a few times I’ve been going to the gym a lot rather than running these days. I’m really enjoying it. I don’t tend to slog out numerous minutes on the cardio machines though as I just find this soul destroying. Plus my aim at the gym is not to just focus on cardio but rather strengthen my entire body (arms I’m looking at you) to hopefully reduce any injury chances later on when I get back into running and also to make my body strong and healthy. My body has just been running a lot for so long now and it’s not a great way to get an overall level of strength. Oh sure I could easily run 10 miles or a half marathon no problem but when it came to anything else, it was weak. Since going to the gym I’ve had muscles aching that I never knew I had!

Instead of doing cardio machines I do lots of classes. For example, this is my week:

Monday: Body Blast (a crazy session of HIIT and then a round of several weight moves, like overhead presses and weighted squats, etc., repeated) and Power Core (focusing on strengthening the entire core).

Tuesday: Pump (weights class) and Step (I worked up a sweat but honestly this is not for me. It was laughable how uncoordinated I was and how I was about 5 steps behind everyone else).

Wednesday: yoga

Thursday: an hour session in the gym doing my own thing (more on that below).

Friday: either Spin or the same as Thursday followed by a Tone class (using weights to ‘tone’ your muscles…I loathe the word tone but it is a good class).

Saturday: Spin

Sunday: Spin and Legs, Bums and Tums

Classes are great as you never know what to expect (so can’t dread them). It’s always very varied and you get motivated by the instructor and others around you. However it’s annoying that the only classes in the week I can make are in the evening. This means going to the gym straight from work and not getting back until late, meaning my evening’s are so much shorter.

And because it’s January, the evenings at the gym are PACKED.

The gym I go to is massive so it’s not really a problem but it means that the classes are full of lots of newbies who need lots of demonstrations and explaining. Totally fair enough but this does eat into the class time. I like to get to the gym, do my thing and get the hell out. No time is wasted. I hate to stand around…and not to mention hearing some of the people bitch and moan like they’re at school is just irritating. You’re PAYING for this so get on with it!

So I’ve been stealing ideas from the classes to make my own routines so I can do them whenever I want (which in the week means getting to the gym for 5.30am and getting out by 6.30am – perfect). OK I don’t get the motivational aspect but I’m quite a focused person and if I’ve gone to the gym I damn well will work hard to make it worthwhile. I’m not a social gym goer: I’m not there to make friends.

I always wear my Polar heart rate monitor at the gym as, like with running, I’m a stats geek and like to see numbers. I like to see how hard I’m working and if I’m pushing myself too much or too little.

Anyway, I thought I’d share a few of my routines:

Routine A:

Repeat 3 times:	Make it harder:
2mins cardio at 100% effort
40 mountain climbers	Use stability ball
30 squats	Add weights
20 bridge lifts (per leg)	Raise one leg
10 press ups	Full press up
5 burpees

This routine took about 25 minutes which was perfect. I tried not to stop between exercises. It kept me motivated and entertained because nothing went on for too long to make me bored.

Routine B:

Repeat 3 times:	Make it harder:
2mins cardio at 100% effort
1 minute wall sit	2 minutes
30 Russian twists	Add heavier weight
20 bent over rows	Add heavier weight
10 cleans	Add heavier weight
5 burpees

Basically I’ve been stealing moves from the classes and then trying to create routines that are varied and hard enough to get my muscles aching and my heart racing. You get a good blast of cardio from the HIIT cardio and a good blast on the muscles with the strength moves.

I then add 30 minutes of focused running strength work:

Single leg deadlifts	12 x4 (per leg)
Single leg squats	12 x4 (per leg)
Decline single leg squats	12 x4 (per leg)
Hot salsa	3-4 minutes
Side plank on bosu ball with high knee leg raise	12 x3 (per leg)

**A lot of these moves can be found as videos on the Kinetic Revolution website HERE (anything Mo Farah or Galen Rupp do I am fully on board with!!).**

I did Routine A and the running strength routine this morning (though I missed out the single leg deadlifts) and it took around 50 minutes and I was shocked to find I burnt more calories than a 45 minute spin session! Calories aren’t everything I know but it was an interesting comparison nonetheless. I really enjoyed the workout (unlike Spin) and it zoomed by. I got to work on all the areas of my body I wanted to and got my HR up. And no moaning people or hanging about!

This is probably old hat to lots of you experienced gym goers but to me this is like seeing the light. I’ll still continue with going to the classes (especially at the weekend – there’s no way in hell I could do my routines when it’s absolutely heaving) but certain evening classes I’ll drop in favour of doing my own thing super early. I love that I can switch and change the moves, make it harder, shorter, longer, whatever! And focus on the areas I want to work on rather than what the instructor wants to do.

Basically, I’m a happy ~~annoying~~ gym bunny!

What classes do you enjoy at the gym?

What are some of your favourite strength-focused moves?

Why do you mainly focus on at the gym: strength or cardio, or a balance of both?

January 2, 2015

New Year – new me? {And a giveaway!}

Happy New Year! I won’t do a “year recap” post as I personally find them a bit dull. Also my year wasn’t the best if I’m honest.

Yes I know I ran two marathons and I’m so proud of myself and pleased that I got through them (especially considering I didn’t do ‘proper’ marathon training for either). And a few other races were good experiences too but on the whole and everything in between, it sucked in terms of my running. One injury to the next, one rubbish run to the next.

But 2015 is going to be better (ahh, haven’t we all heard that before in January, eh??) I don’t really do New Year’s resolutions but I have some rough goals that I’m keen to stick to this year to help make 2015 better than 2014.

What I came to realise (and probably must be quite clear as an outsider I suppose) is that running took over things. I’d almost say it consumed my life. I got very down when I couldn’t run and everything I was looking forward to was to do with running. Every goal I had, every plan in the diary. Having now not run since November I feel (and this is going to sound really stupid and weird) free.

All races planned for this year (including London) have been put to one side and I’ve stopped thinking and worrying about them. Who knows I might run them or not. I frankly don’t care at the moment. Without any pressures on me the need to get back into running has disappeared. I’m satisfying my need for exercise by going to spin (I have a love hate relationship with that brutal class), pump, circuits and all the other crazy classes I’ve tried over this break. I feel stronger and my general fitness is still there and I can go to the gym however many damn times I like in a week without worrying I might break. I’ve even been doing double classes some days – because I can. (Don’t worry, I’m still very much balancing all this exercise with cake).

And this made me realise that I can easily give up running for a bit and still be fit, healthy and more importantly happy. Obviously I do want to run at some point – and though I’m not running right now I am still very much a “runner” in my heart and always will be. But my goal for this year is for it to not be all I do. I want to keep going to the gym, working on the weights and my strength, and going to spin, but running when I fancy. The mistake I made last year was quitting the gym as soon as I was back into running, which doesn’t work for me. So that’s my goal in a nutshell! That and eat less cake. Nahhh scratch that actually, less cake would make 2015 truly rubbish.

On to the giveaway! The lovely people at 9Point9 have sent me two of those very cool Zephyr Fire 100 hand torches (normally £44.99) made by Nathan Sports to give away to TWO of my readers.

I did a review of this product a few weeks ago which you can check out HERE. Basically it’s a hand-held torch so when you go running (or walking!) in the dark you can shine the light in front of you to see. It’s also USB rechargeable which is immensely useful as batteries truly suck. It also has a button on it to sound a siren if you’re in trouble.

To been in for a chance, just leave a comment below saying why the hand-held torch would be useful to you! I’ll announce the winner 12th January. Good luck!

Do you make New Year’s resolutions? What are they for this year?

Did you achieve last year’s resolutions?

How do you achieve a balance with exercise? Is it all one sport or do you vary what you do?

***Full Disclosure: I was sent the two Nathan Zephyr Fire 100 products for free to giveaway to two readers***

December 22, 2014December 22, 2014

Secret Santa, Christmas cake and the re-balance of love

Three. More. Days. Then Christmas! I’m still at work for these days but I’m not too bothered. My commute is always a dream when the kids are off school and it’s very quiet in the office at the moment.

Our weekend was fairly low-key. I’ve been cleaning the house so it’s all nice and clean ready for Christmas. Not that we’re having Christmas at our house as we’re going to my parent’s house with Ben’s mum for Christmas day there. But I just like the house being clean around the holiday time, you know? I also borrowed my parent’s steam mop so I could give the kitchen and bathroom’s floor a good clean. Lovely.

Saturday morning I went to Spin. I’ve mainly been focusing on strength-based classes (such as pump and circuits) but I want to get my fitness going again. I had been dreading going but I went to a class on Friday morning and actually it wasn’t too bad. I mean, it was hell but it was less hell than I originally thought. Saturday’s morning class went the same way and I’m slowly getting addicted to it again. After that I did 20 minutes of strength work on my own. Bits and pieces like single leg squats, single leg decline squats, resistance band work such as clams, crab walk and monster walk. All good work on the glutes!

Then I dashed off to parkrun to meet up with my running club who were doing Secret Santa. I am really quite pleased with the present I was able to come up with for my person. I used a shoe box and put a load of tissue paper and shredded paper in it.

I then filled it with lots of running bits and bobs. I labelled the box “Runner’s Survival Box” (inspired by lots of the subscription boxes around at the moment).

In no particular order, it contained:

Little packets of Haribo – for quick release energy
Salted peanuts – for salt and protein (muscle repair)
Bottle of Powerade
High5 gel
Ibuprofen (always a necessity…)
Blister plasters (aka nipple guards)
OTE sachet (review HERE)
PowerBar Wafers (review HERE)
Cake

I had quite a few of the items anyway at home but what I had to buy was all under £5 so it was a really cheap and easy gift! When it was given to the man in question I sneakily watched him open it and he looked really chuffed and found it quite amusing. I was really pleased!

For me I was given a few bits and bobs that all around a certain theme.

Shower gel, shampoo, apples and a notepad inside an apple

I think they were aware that I’m an apple fan 😉 I was quite pleased I must say.

After that I zoomed home and we spent the day cleaning and tidying. And maybe watched an episode of Gogglebox that we missed (hilarious). We also marzipan’ed our Christmas cake (yes I’m well aware of how close we’re cutting this!)

We had to carve the top bit off to get a nice straight finish and then got down to the fun part. Rolling out the marzipan and layering it on top of the cake (after coating it in apricot jam – for the recipe we used for the cake go HERE). Not to shabs, eh? Excess marzipan was put to good use of course.

We always hope to have a bit left over so we can make a few marzipan treats that can be nibbled on over the next few hours days.

Then we got ready to go out for a Christmas meal with some friends.

I haven’t worn heels in so long… It was nice to get all dressed up for once!

After being really excited about my impending turkey dinner, I was aghast to find out that I’d actually ordered salmon earlier in the month when we RSVP’d. I mean, what was I thinking?? I did not fancy salmon at all. My loving husband, who had the sense to have ordered turkey, decided to swap his meal with mine though. Now THIS is love. He said his motivation behind it was because a few Christmases ago I had asked for his last parsnip and he refused to give it to me and ate it quickly himself. I told him that that just showed the limits of his love for me. I always hold this against him saying that he loves me, but not enough to give me his last parsnip. But now the balance has been readdressed. Though he did look rather self-satisfied and smug about the whole affair. I think I was happier before having this one-up on him 😉 (Though the turkey was delicious…).

I wasn’t drinking as I was driving but Ben was having a merry time, and with one of the other guys had decided to make it their mission to acquire free shots from the manager. From my and the other guy’s other half’s perspective this was all rather mortifying. After a few rather lame failed attempts they decided to work harder. The other guy was able to make origami swans and he kept making them and giving them to the (female) manager, each time the swan was getting smaller and smaller and the manager was getting more and more exasperated (but in a fun way, she wasn’t genuinely annoyed I don’t think). But then the piece de résistance:

I mean that is TINY. And when you put the tail the wings flap. Incredible. After that she did indeed get them a free shot each. Well played, boys!

Sunday was a nice chilled day. I went to Spin and then Legs, Bums and Tums in the morning (I’m becoming a rather obnoxious gym addict now sadly). Then spent the rest of the day not doing too much other than walking Alfie, wrapping presents and helping Ben make a stollen (more on that in another post as this has gone on far too long now).

Are you off of work/school now for Christmas?

Do you make or buy a Christmas cake? Or forgo it completely (scandalous!)?

Are you a fan of Secret Santa?

December 17, 2014January 14, 2015

Rants and Raves #5

And we’re mid-week! Hurrah! Can you believe it’s Christmas next week – as in next week? I’m pretty much in the “I love Christmas, it’s my favourite time ever” camp so I’m fairly excited right now. I know some people aren’t as keen on Christmas and it can be quite stressful, but I just really enjoy it – the atmosphere, family time, food (ALL THE FOODS), friends, music, films…I love it. Anyway, on to my rants and raves!

Rave: And on the theme of Christmas… Christmas jumpers! I’m a jumper lover and it really appeals to me on two levels: it’s Christmassy and it’s warm.

From Matalan

Rant: Ben pretends he doesn’t like Christmas jumpers but I’m convinced there’s an excited little boy in there somewhere…

From Tesco

I’m sure he loves wearing it really. But anyway, Christmas jumpers are amazing. It’s sad they’re only really socially acceptable around Christmas. And I lost my last jumper as I thoughtfully put it away last year…to an unknown location.

Rave: The gym! OK it is early days but I’m really enjoying the variety. I did (my gym’s version) of body pump, which isn’t the Les Mills one but is a very similar concept, at the weekend. The class worked on muscles that I had long been neglecting: shoulders, back, triceps, biceps, chest…it’s been a while. And my body made me full aware of that the next day as I was hobbling around like a 90 year old woman struggling with simple activities.

I also did a class called Pure Blast. It was 30 minutes of high intensity exercise. Basically you either sprinted on the treadmill or cycled madly on the bike for a set amount of time, then did a series of exercises like squats, burpees, sit ups, lunges, etc. before getting back on the bike. Non-stop for 25 minutes (5 minute cool down – or in my case, collapse on floor). This was followed by a core class which was run by the same ~~monster~~ guy. He did a very similar concept whereby you did a certain core move a set time and then moved quickly on to the next move. After peeling myself off the floor I realised I quite enjoyed it. My body didn’t know what had hit it – there was just so much variety!

Rant: My gym, I won’t lie, is one of the cheaper gyms (PureGym) but works brilliantly for me. It’s open 24 hours a day and has loads of different classes which are perfect for my schedule. It’s also massive so there’s never a chance of not getting a machine or set of weights. However it isn’t glamorous by anyone’s imagination and some people who go there (I am heavily generalising here as I know a lot of nice people who also go there) can be a bit intimidating and, for want of a better word, are a bit “rough” (I fully admit to to being a snob). This was proved as I came out of the gym and was cat-called by a bunch of guys also exiting. Me quickening up to get to my car just heightened their calling. Lovely.

Rave: Alfie. Need I say more?

Alfie gives me hope that one day when I become a mother (*heart palpitations begin*) I will sink into the role easier than I think. I just love this fur ball more than words – even if he does decide to poo when his walk is 99% over and we’re well and truly past the poo bin.

Rant: OK this is something I’ve been meaning to post about. When Ben went to China (and Hong Kong) he asked me if there was anything I’d like him to bring back. I said some Chinese sweets as I was intrigued what they’d be like. Verdict?

Not sweet at all. In fact, there were these so-called ginger sweets (actually I have no idea what they were called at all as the description is in another language) which blew my head off! The after burn was ridiculous. I was bitterly disappointed. You live and learn.

Rave: Hey check me out posting not one but two ‘outfit of the day’ photos in one post! I used to do this a while ago but then stopped because…well, I’m actually devoid of any style and my clothes are quite boring. But I was quite proud of this outfit. If you think it looks stupid/ugly, please don’t tell me as I want to continue to live in my fantasy world… 😉

Jumper from Matalan, skirt very old stolen from sister years ago, socks from River Island, necklace and boots I can’t remember (this is possibly another reason why I don’t post my outfit that often)

I much prefer summer to winter but winter does have the benefit of long boots and layering. And long socks! They were so toasty. Almost typed “tasty” (food is never far from my mind clearly).

Rant: Working from home is amazing. However deciding to “chance” doing an update on my computer in the morning before I started work was not wise.

I started it at 8.30am and it didn’t finish until 1pm. I kid you not. I felt terrible because obviously I couldn’t do any work. My manager was aware and it had happened to someone else in the office the other day so it wasn’t really an issue. I pottered about doing chores and bits and bobs. I suppose you could say that’s a good thing – but I’m the type of person who when genuinely sick and can’t go to work is convinced they’ll think I’m lying or taking liberties. I hate people thinking I’m dossing about or not doing my job. I got what I needed to do done for the day though so it wasn’t too bad in the end.

Rave: I’ve done my one month free of Kindle Unlimited. I downloaded (for free) and read Thorn Birds (wowza is that an epic love saga or what! Slightly creepy as well) and the The 100-Year-Old Man Who Climbed Out the Window (absolutely fantastic – very dry and sarcastic humour but this really appealed to me).

I also downloaded Life of Pi and Great Expectations as audio books and listened to these in the car on the way to and from work. I loved Life of Pi and really recommend it. I chose Great Expectations as I don’t think I’ve read a Charles Dickens before and thought I really probably should. It was over 11 hours long though!

I decided I was going to cancel my Kindle Unlimited account though as I didn’t think £7.99/month was worth it. I do read a lot of books but I usually aim for the cheaper ones and there wasn’t enough audio book selection to keep me interested there. This meant that I had to listen to Great Expectations quite often towards the end of the free month as when you cancel Kindle Unlimited they remove the Unlimited content from your devices. Though I’ve managed to duck this so far by not connecting my Kindle to WiFi (sneaky, sneaky), but for my phone (where I listen to the audio books) this was impossible.

Anyway long story short: I enjoyed Kindle Unlimited but I’d prefer to spend £7.99 a month at Audible where you get a free audio book from a huge selection every month. I did enjoy Great Expectations though – even if Dickens often decided to use 12 words when one would have sufficed.

Do you enjoy reading/listening to audio books? I love getting through twice as many books by using my ‘dead time’ when I’m commuting to listen to something.

Have you ever tried “foreign” sweets before? Generally I’ve had good experiences but I think this is because I’ve always had more “Westernised” sweets.

Are you a Christmas jumper lover or hater?

July 14, 2014July 14, 2014

Week #5 Marathon Training

Still trucking along nicely. I do look out though to the (many) weeks ahead and think “how am I going to survive this?” I’m sure something will crop up injury-wise, I just only hope it’s something minor. How’s that for positivity?

I forgot to mention last week the commencement of the Ab Challenge (er so that would be two weeks ago?) I did complete the 30 days, but as I said previously, I amended it to be bicycle crunches and Russian twists (with the leg raises and plank). It was tough I’m not going to lie. But I felt like I gained some strength (but no six pack thank god). I’m trying to do something every day, whether it’s a plank, some crunches or what-have-you but at the weekend it’s hard because, well, it’s the weekend.

Monday – no running but I did this strength routine:

– 15×4 calf raises with weights
– 4mins crab walk
– 1min x3 plank with side leg touch
– 200/leg clams with resistance band
– 4.5min bridge
– 15×4 bridge leg lifts
– 15 press-ups
– 2min toe lifts

Tuesday – I did another hill running session. One mile warm-up, two miles worth of two hills running up and down, then one mile cool down. The bin men were out and they must have thought I was mad.

Undoubtedly I would be running faster with the running club (as is the nature of running with others) but I’m so motivated at getting up early and running that I’m quite happy to go solo. And I know I harp on about this, but I can fully listen to my body rather than get all competitive and carried away with the club. But I do miss it 🙁

Strength routine in the evening:

– 15 press-ups
– 4mins toe lifts
– 4x 15 calf raises with weights
– 3mins plank
– 3x 1min elbow plank to push up
– 100 Russian twists
– 200/leg clams with resistance band
– 4.5min crab walk

Wednesday – 4 miles easy recovery run in the morning. Kept around 8.30min/mile pace. Legs felt heavy and niggly though especially one of my calves. I promptly text the wonder that is Kyle, our local sports massage therapist, and he was able to come round that evening and sort it out. I’m all over prompt action for any sort of niggle. Kyle got rid of the issue thankfully. You might think I’m a bit of a paranoid over-reactor when it comes to running niggles. You would be right.

Strength routine:

– 2x 100 bicycle crunches
– 4x 15/leg weighted single leg dead lifts
– 200/leg clams with resistance band
– 1x 1.5min/side plank

Unfortunately I got bored with the side planks and kind of gave up and went home. It happens! Also it was annoying that I’d forgotten my hair bobble. You know when I get bored when I start taking plank selfies…

I’m not pouting, I’m grimacing!!

Thursday – speaking of Kyle, he was able to put me in touch with a guy at Southampton Solent University who is currently doing a study on endurance runners and athletes and needed participants for his current study. This involved me doing a VO2 Max test.

I’ll post more about this in a separate post as I have a lot to say! It was all very interesting but hard work. Probably 2.5 miles running at a guess.

Friday – had some time in the morning so did a few quick strength moves:

– 4×15/leg single leg squats
– 100 Russian twists
– 100/leg clams with resistance band
– 3min wall sit

Saturday – I knew I wouldn’t have time on Sunday for a long run, so I ran to parkrun (4 miles), did parkrun and then ran home again.

I felt really good on the run there and got a bit carried away with my pace but I was just enjoying it. It was so hot though. I made sure to arrive at parkrun just before the start so the gap of stop-starting would be small. I thought I’d put some effort into the parkrun but really had no idea how it would go considering the heat and the four miles already on my legs. Not sure quite why I was looking so happy!

A guy from my club kindly ran with me and helped pace me. I was intending on getting a negative split but it didn’t really happen.

In the end 22:32 which I was happy about. And then I scanned my barcode and dashed off to run home.

My legs felt considerably more tired but still fairly good, though I got a terrible stitch after a mile because I’d chugged down a load of Ben’s water before I ran off home. Rookie error. But a successful 11 miles in the bag!

Later Ben, our friend Nathan, Kyle and me met up for a 15mile bike ride round Durley. Initially I was really not up for it as I was quite tired but as soon as I started pedalling I felt the best I’ve ever felt on the bike. Really strong and comfortable. It spun my legs nicely.

Sunday – urgh. My alarm was set for 5.15am as we needed to leave the house to go marshal a local race at 8.30am. I wanted to get 6 miles and I really didn’t fancy leaving the run till later when I’d want to chill. Just a recovery run so kept it easy.

Ben had his alarm set for 4.30am as he wanted to do 12 miles. He was meeting another friend at 5.30am (madness!). Unfortunately he slept through his alarm and when mine went off I was like “er, Ben, why are you still asleep?” I’ve never seen that boy move so quickly in my life. Or heard such language so early in the morning 😉

It’s currently Monday morning and I’m shattered. Absolutely drained. Come on body, don’t fail me now please!

Ever set your alarm ridiculously early to make a workout?

Have you ever done a VO2 max test?

Have you ever done any 30 day workout challenge?