Weights - AnnaTheApple

October 26, 2012May 25, 2016

Refreshing my routine

I thought I’d do a short and snappy post on my new workout routine.

A few months back I used to do lots of longer runs every week (5 miles – which is quite long for me!) but then decided it would be better to vary things a bit more by doing shorter runs and more strength training (check this post out for a recap). I’ve been really enjoying this because it means I don’t get as bored. I do love running but I was finding that my runs were becoming very prescriptive and wearing. Same miles, same route, snorrrre.

Now I run no more than 3 miles and ensure I’m doing bursts of speeds and then recoveries throughout the run. This has been increasing my pace amazingly! I can now run 3 miles in under 23 mins.

I’m so chuffed! And running mainly at lunch-time rather than stupid o’clock in the morning is making me enjoy the runs more and push myself harder. I no longer think “I can’t run faster, I only woke up 10 minutes ago”. Don’t get me wrong, it’s nice to get my run done in the morning as it’s done and dusted, but I much prefer running in actual day-light (granted, it’s grey, drizzly and cold daylight, but I’ll take what I can in Britain!)

I still do my strength training in the morning but I get to do this in the pleasure of my warm home, usually in my pyjamas. Alfie looks at me like I’ve gone mad when I do my routines in the living room. But as I said in a previous post, this means I get 30 minutes more sleep and can still do the workouts I want. It’s a win-win situation!

Previously my strength routines have been vary random. I would find a routine on YouTube, or whatever I could remember from various sources (years ago Pump classes, Internet, other blogs). Not very structured. Now I’m getting serious.

I devised three workout routines: core, upper body and lower body. They each pretty much take 30mins to complete. In about 6 weeks I’ll change the moves to continue challenging my body. Both Jemma and Laura do this and I thought I’d follow suit as it seems like a very good idea. Also it requires less brain power in a morning to work out what I’m doing – very important!

CORE ROUTINE:

Core Workout
Plank	2.30-3mins
Side plank	1 min
Sit-ups	60-70
Bicycle sit-ups	60-70
Reverse crunches (instruction)	30-40
Vertical leg-crunch (instruction)	30-40
Seated Russian twist (instruction)	45
Wiper Plank (instruction)	46

UPPER BODY ROUTINE:

Upper Body Workout Routine (instructions)
Three sets of 12-14:
Press ups	Chest
Flat chest flies	Chest
Triceps push	Triceps
French presses	Triceps
Lateral raises	Shoulders
Upright rows	Shoulders
Hammer curls	Biceps
Single arm row	Back

LOWER BODY ROUTINE:

Lower Body Workout Routine
Three sets of 12-14:
Dumbbell squats	Legs
Dumbbell sumo squat	Legs
Lunges	Legs
Side leg raise (instruction)	Thighs
Hip-lift progression (instruction)	Butt
Toe-Taps (1-2 minutes) (Instruction)	Butt
Single-Leg, Single-Arm Reach (instruction)	Butt & core

[For the lower body squats and upper body moves I use dumbbells.]

So far these have been great. The upper body one absolutely kicked my butt. Well, it kicked my arms, shoulders, chest and back! Just opening doors was painful put it that way. As the weeks progress I’ll be upping my weights and/or repetitions to keep pushing myself.

So with running three times a week, these three routines every week and Pilates on Saturday I think I’m all set. Maybe this sounds a lot but I’m really enjoying it. I can’t not run, I know that much is true. But running alone didn’t give me a balanced workout. I’m a perfectionist, what can I say?

Soon this will all change though and I will be sticking to a training plan for the Reading Half Marathon. But this won’t be until after Christmas. Enough time for me to get bored of this routine!

And HERE’S a great site for lots of “booty-focused” exercises too. Glute strength is something that tends to get forgotten about with runners and cyclists alike so it’s quite a handy list.

How do you keep in shape?

September 19, 2012September 19, 2012

Sweet Sunday and WIAW

So last post I mentioned that I had very busy Saturday with lots of wedding arrangements and having lunch out with my mum and sister. Sunday was equally busy as well. We had our ceremony rehearsal at the church in the morning after the Sunday service, and all the ‘main players’ (ushers, bridesmaids, etc.) met us there and we had a dry run-through.

It was quite surreal and we joked all the way through it. Like my dad and me did a funny walk together up the aisle. People objecting to our marriage. Then when Ben was repeating his vows I kept winking at him or pulling faces so he kept laughing. It was very funny and the vicar joined in as well. It made things a lot less scary!

Then from there we went straight to our reception venue to go through the final details and timings. So I feel a lot more ready now. I know what’s going on and that everything is pretty much sorted.

Then came the fun part of the day; buying our sweets for our candy buffet. We looked in old vintage-style sweet shops but it was all a but too expensive (but I enjoyed looking anyway – anyone else get excited by things like that??)

So then we went to more cheap shops to get better value for our money.

And we bought just a few things…

Hehe. Yum!

And then it was a case of deciding which jars which sweets would go into.

This was fairly difficult as I didn’t want to open any sweets yet so they would keep fresh for as long as possible…so it might need tweaking on Friday when I’m sorting out last minute details.

The doilies are great! I love the vintage look. And the paper plates will be for cupcakes that my friend is baking me for the day.

So it’s going to be a plethora of sweet goodies…I’m so pleased with how it’s turning out! I’m absolutely the least creative person, so this is pretty good for me. I got all the jars from charity shops so the costs have been kept down.

And I’m chuffed with the table favours too. I bought the paper bags from Amazon for like next to nothing and got some ribbon from Hobbycraft. Each table has a sweet name (like Jelly Babies or Liquorice Allsorts) and then each person on that table gets a bag full of that sweet. Top table gets a mixture of everything (win!).

So that was Sunday! Now on to WIAW. Thank you Jenn for hosting as always. Check out her blog to view what other bloggers have been eating (all very interesting!!)

As always, I’ll show you a bit of a mix of meals as Wednesday isn’t usually that exciting in terms of meals…

Breakfast is usually the same every day (apart from random pancake days!):

I mix about 1/2 cup of oats with 1tsp of wheatgrass and a sprinkle of ground flaxseed (a new addition!) and then unsweetened almond milk. Nuke in the microwave for 3.30 mins (stirring half-way) and it’s good to go!

Fills me up really well until lunch time (which is like a good 4.5 hours later!).

Then lunchtime [at work I usually have a tuna salad or homemade veggie chilli that I batch make at the weekends]. But I’ll show you a lunch I had at the weekend which rocked my world. Home-made hummus:

Chickpeas, lots of herbs (mixed and coriander), lots of minced garlic, lemon juice and a big dollop of tahini paste.

Then whizzed up in a food processor.

I had this with salad, chicken and one of my new favourite chutneys (Cheeky Monkey – banana chutney!)

Lovely. Really sweet and flavoursome, which complimented the hummus perfectly!

Dinner (from Friday night) was hands down the best meal of the week! Cauliflower pizza. The base was made with grated cauliflower, one egg and a big blob of goat’s cheese. I baked this for a few minutes, then added a tomato base…

Then I threw on lots of toppings (more goat’s cheese, chicken, mushrooms & courgette) and baked for about 8 mins.

Doesn’t look like pizza, granted (except that it’s round) but it tasted gooood and I was stuffed.

Snacks…well I thought I’d show you my every day dessert after dinner:

Two chopped apples (always chopped, never whole).

With the wedding coming up I’ve not been that adventurous with my cooking (there are quite a lot of repeat offenders) but during my honeymoon I hope to have some very exciting eats!!

Workouts have been fairly standard. I did manage a quick interval run on Sunday (2 miles) despite not thinking I’d get anything in. And then yesterday I ran another 2 miles and did some core workout. I can now hold a plank for 3 mins, woohoo! Abs of steel! *Cough* Well, moderately firm.

And outfit of the day [dress from Warehouse]:

Important meeting in London today, so the smart dress is out in full force!

Happy WIAW all! Happy eating [and viewing]!

September 1, 2012September 1, 2012

Three weeks

Oh wow I cannot believe that three weeks today I’ll be getting married! Or in fact, married!! I’m so excited. I really cannot wait. Everything is pretty much coming together. We bought our rings last week, and my engagement ring has been sent off to be cleaned and perked up. I feel naked without it! The order of services are off to be printed. The only last troubling worry is our flower girl’s dress (my little niece, Ellie). But I have a shopping trip planned for next weekend to get that sorted. Whew.

My workouts this week have been good. Though I was totally dreading my long run this morning. Because I’ve changed my runs to be short and fast the thought of having a long run just really wasn’t appealing. But I got up and did it. All 6 miles. And honestly, it was tough. Mentally difficult to run for so long. I just wasn’t feeling it. I’m glad I did it but it didn’t rock my world.

I set myself a challenge to run 6 miles in under 50 mins. And I ran 6.14 miles in just under 50 mins so I’m chuffed. Do you know what kept me going? The thought of breakfast. These tasty bad boys:

I’d promised myself pancakes on finishing my run. Honestly these hit the spot! Basically I used the same recipe as before but I added a tsp of wheatgrass (as you know I can’t get enough of that stuff – can you see the slight green tinge to my pancakes?).

And I served it up with some PB2 on the side:

I made the sauce thinker than last time so it was more ‘’dollapable’ on the side of the dish. Perfect Saturday morning treat!

So my workouts have been quite good this week:

Monday – 3 mile run and 20mins ab work (2.15 min plank, 1min side planks, 60 regular sit-ups, 30 reverse crunches, 60 bicycle crunches)

Tuesday – rest

Wednesday – 2 mile run and arm/shoulder work out (3 sets of: 12 hammer curls, 12 triceps kickbacks, 12 reverse fly, 12 bicep curls, and 80 dumbbell cross jabs)

Thursday – strength training (45 seconds of following: reverse fly push-ups, overhead press, dumbbell pull over, bicep curls, overhead triceps extension, standing pike crunch, sit-ups, torso rotations, high knee chop and waist pinchers – whew!!)

Friday – 2 mile run and 20 mins strength training (100 squats, 3 sets of 10 push ups, 3 sets of following: 8 bent over rows, 8 overhead press and deadlifts).

Saturday – 6 mile run.

And tomorrow? Definitely a rest day! We’re off to church in the morning. And then speaking with our organist to talk about our hymns and the possibility of my friend singing while we sign the registry. But other than that, nothing else has been planned for this weekend! Maybe a long walk with Alfie and regular chores. Oh and I’m totally addicted to watching Cutting It at the moment (British hairdressing drama from quite a few years ago – I love it. It’s on BT Vision…not the coolest thing to watch but I’m hooked). Anyone else…? No…?

Enjoy your weekends! Hope the weather holds up!!

August 22, 2012January 5, 2017

WIAW #5

I haven’t posted in a while as I’ve just been rushed off my feet like crazy!

Anyway, as it’s What I ate Wednesday, I will stop harping on…Check out Jenn’s blog (Peas & Crayons to find out more):

My breakfast from Tuesday (prepare yourselves!) was overnight oats!! I’m so chuffed I finally managed to get on and do it. I feel a little bit more part of the healthy living blogging community. That’s a tick in that box! Did I enjoy it? Well…I did, but I did miss my lovely gooey hot green (wheatgrass) oats…But it was a nice change.

So Monday night I put about 40g of old-fashioned oats, 100g of Alpro soya yogurt, a splash of coconut milk, a tsp chia seeds and a handful of berries into a bowl (not that cool to have a jar yet…not quite that cool yet) and popped it into the fridge:

Then in the morning I grabbed it out of the fridge. It looked a little suspicious to me…

…but I gave it a stir and it was lovely a thick:

It was yummy. A nice change for once in a while I think! I did make things a lot quicker getting ready in the morning though.

My lunch was my standard salad that I take to work. This time I jazzed it up with some Brussels sprouts (which I’m loving right now) and avocado (along with my usual tuna, salad leaves, beets and tomatoes). With this I had two Babel Bells (anyone else get excited about Babel Bells because you get to peel them…? Just me?)

And dinner. Well I got a bit creative and made some hummus! And let me tell you, it rocked my world:

I used a tin of chickpeas, a tablespoon (ish) of tahini paste, lots of garlic, lemon juice and cumin. Then just whizzed it all up. Served over salad and chicken fried in a tagine paste:

It was so good (if I do say so myself). And so filling. A definite winner. I do have lots of snacks through the day but they’re fairly standard and boring (apples – obviously, a banana, and a pack of Snack a Jacks Cheese and Chive flavour – the best flavour in the world, honestly I could eat these all day long).

Maybe over kill on the salads but it is a summer staples theme of WIAW! And they’re so easy to whip up. And I do love my veggies…

Onto fitness. I’m continuing on with my new line of exercise routines. On Monday I ran only two miles (it’s still so hard to not to feel funny about not running for longer, you know? It feels like I’m copping out of exercising). But it was tough! And I was totally out of breath and dying by the end:

Only 17 mins worth of running and I was pooped! I’m keeping up the intervals and it’s tough. it really makes you focus on the run. Then I did 30 minutes of ab work. The first exercise video I found on YouTube almost killed me. So I quickly switched (yes yes I’m a wuss). It still hurt but I was actually able to complete the routine!

I’m so pleased with how things are going. I definitely feel like I’m getting stronger (possibly psychological?) But, regardless of anything else, I am enjoying it! And that, people, is the most important part of exercise I think. If you don’t enjoy it, find something else you do enjoy!

Right, this was a bit of a whirlwind post. I hope to write a longer one delving into my hen party activities… But for now, happy WIAW!!

August 17, 2012August 17, 2012

A change

How good does Friday feel? I love that great feeling of counting down the hours until ~~freedom~~ I can go home and enjoy the weekend, knowing that tomorrow is Saturday (=no work). Not that I don’t like my job – I love my job. But nothing beats that Saturday morning opening-your-eyes-after-a-long-sleep feeling and having the rest of the day to amble along. Ahh bliss

Last post I mentioned that I was in quandary regarding exercise and running. Once I start thinking about something I can’t stop. It’s annoying, especially when I want to sleep. In the end I had to do something to switch things up. I wrote that post Tuesday night…so Wednesday morning when I got up run my usual 5 miles I changed my mind. I still got up and still went out to run but I only ran 2 miles. Two miles??! Not worth getting out of bed for maybe? Well, after researching a bit before I found that if I put some hard-core (for me) intervals in the run it would work me harder than just running for 45 minutes. OK, so intervals aren’t a new thing. I’m behind, I know. But still, I thought, 2 miles is not even half of my usual run – how could it possibly do anything?

Two miles later and I’m pooped. Absolutely shattered. I was sweating like a beast (sorry, not a pleasant image I know).

I hit 2 miles around 15 minutes. I was VERY chuffed with this pace. OK, I was very chuffed about 10 minutes later after I stopped dying. I had still gotten up super early so still had some time left to workout (like 25mins). So I did 10 minutes on the rower.

Check out my amazing little rower that Ben persuaded us to get. [Pssst! Can just see our washing hanger – don’t we have the coolest mini-gym in the world??] It didn’t rock my world, I’m not gonna lie. It’s not the best rower in the world to be honest and I wasn’t feeling it. But anyway, I then did about 100 squats with dumbbells. I was dead after this!

Check out that hottie…. I was a sweaty mess. More so than if I had just done 5 miles. And the next day my legs were in some serious pain (and still today!) And you know what, I really enjoyed it. It has really showed me how samey things had become and how my usual running had just stopped taxing me. I mean, yes my runs are hard and I do get puffed out, but not in the way that I was on Wednesday. I felt invigorated. Even though I hadn’t run as far, I felt like I had worked a lot harder.

Then yesterday I did my usual strength training. But I decided to push myself a bit more. Usually I waste a lot of time deciding what move to do next. Instead I searched and found a strength training video on YouTube (by a lovely trainer called Sarah. OK you might already be familiar with her, I’m such a newb!) I did a whole segment just on my arms, following what she was doing. So I managed:

OK, it might not seem a lot but it was tough for me. I generally just due a range of random weight movements without really focusing on anything. All on my arms/shoulders was tough!!

So I’ve decided to change my weekly workout. I’m going to focus much more on strength training and a lot less on cardio. Even typing that sentence worries me. I’m a cardio girl. That’s what I do, you know. This is quite a big thing to suddenly drop my miles in running. There’s always that insecurity with stopping cardio and gaining weight…a stupid insecurity based on no rational thought…But it’s definitely an insecurity I have (and unhealthy one I’ll admit).

But I know it’s probably a good thing. I can focus on building up my muscles (not massively! I’m not inspiring to be a body builder!) just to look stronger, feel stronger and be more happy with myself. If I’m honest, I feel a bit cheated with running. Don’t get me wrong, I love it and this is really tough to reduce it, but it isn’t giving me what I want. I don’t feel toned, I don’t feel like I’m building any muscle. And for the effort I put in and the miles I run, it’s not fair!

This is what I plan for a typical week:

I really feel positive about this. I no longer dread my workouts and feel bored by them. It will really help me focus on what I want to achieve because it’s not longer just mindless running.

Whew! Sorry. I am so glad to get that out of my system.

What are your views on cardio and strength training?

Any tips from anyone?? Particularly over nutrition…