Oct 232017
 

I seem destined to a few times a week routine at the moment. I am not going to complain about that as it is definitely better than nothing at all. πŸ˜€

Monday (Oct 16)

  • Meditation 16 minutes
  • Vjnana Manual Monday practice (25mins)

Tuesday (Oct 17)

  • Mindfulness reading (15mins)

Thursday (Oct 19)

  • Meditation (Sam Harris on YouTube) 30 minutes
  • Yoga (30mins)

Friday (Oct 20)

  • Meditation (11mins)

Hopefully I will find a more stable routine in the week to come.

~T πŸ˜€

Mar 042017
 

This week was a lot better getting back into the exercise routine. I have noticed a bit more energy, perhaps from having started Juice Plus+ or perhaps from having rested the past two weeks. 

Also, I have come to accept that if I am going to be doing so much yoga these days, then I really do not need to go to the gym every day since staying fit is my goal over losing weight and I think that the training I do when I do get to the gym will still let me reach those ab goals! πŸ˜€

So here are this week’s workouts:

Feb 26 (Sunday)

  • 100 jumping jacks 
  • 15 burpees
  • 35 35kg total abdominal x2 
  • 5″ arm hang / 1/8 pull up
  • 20 tricep dips
  • 20 10kg shoulder press
  • 40 5kg ab crunch x2 
  • 25 20kg wide bar pull down 
  • 30 4kg tricep pumps
  • 20 15kg chest press 
  • 20 4kg back crunch 
  • 15 4kg side crunch each side 
  • 20 floor leg lifts
  • 15 floor one leg lifts each side 
  • Sunday Yoga Wellness
  • 1.5hrs yoga practice

Feb 27 (Monday)

  • Rest day (hubby influenced my schedule)

Feb 28 (Tuesday) – a short workout in the morning

  • 100 jumping jacks 
  • 20 burpees
  • 35 35kg total abdominal x2 
  • 15 15kg shoulder press
  • 20 15kg chest press
  • 30 3kg tricep pumps 
  • 40 5kg ab crunch 
  • 1hr Tuesday Yoga Wellness

Mar 1 (Wednesday)

  • Another rest day…bed was warm… πŸ˜›

Mar 2 (Thursday)

  • 100 jumping jacks 
  • 35 35kg total abdominal 
  • 20 15kg chest press 
  • 20 4kg back crunch 
  • 12 4kg side crunch each side 
  • 20 6kg tricep pumps 
  • 20 10kg ab crunch 
  • 20 15kg shoulder press 
  • 20 floor leg lifts 
  • 20 floor one leg lifts each side
  • 1′ elbow plank
  • 30″ side elbow plank each side
  • 1hr yoga session

Mar 3 (Friday)

  • Yoga was rescheduled so had a rest day again! πŸ˜›

Mar 4 (Saturday)

  • 1hr yoga session x2
Feb 252017
 

Well…I had high hopes for this week kicking me back into gym gear, but I really was not motivated and my body kept putting me right back to sleep when the alarm would go off. πŸ˜›

The beginning of the week was really just physical recovery after such a full weekend of training. By mid-week, I thought that I was getting my energy back, but it was just enough to do my yoga classes. There was some thought that perhaps the early weekend would get me back on the horse again, but my body keeps saying to sleep and rest. So, for this week the yoga will have to be sufficient. Really really going to try to get myself back to normal starting on Sunday! πŸ˜€

Feb 19 Sunday

  • Sunday Wellness Yoga class

Feb 21 Tuesday

  • Tuesday Wellness Yoga class

Feb 23 Thursday

  • 30′ home yoga practice
  • Private Yoga session

Feb 24 Friday

  • Friday Wellness Yoga class

Feb 25 Saturday

  • Private Yoga session

That’s a lot of yoga….!

~T πŸ˜€

Feb 182017
 

Well…this week was a day of rest. My Resting post earlier in the week explains what has happened, but basically, I had a week off from the early-morning gym visits as well as my MRTTAD walk.

However, I was not physically idle – or at least not that much….

Feb 12 Sunday

  • Sunday Wellness Yoga class 2/6

Feb 13 Monday:  From home

  • 25 floor leg lifts
  • 20 bicycle kicks
  • 8 floor to boat ups

Feb 14 Tuesday

  • Tuesday Wellness Yoga class 2/6

Feb 15 Wednesday

  • Golf with AWN ladies
  • Yoga session (teaching)

Feb 16-18

  • Full days of the yoga teacher training weekend 2
  • Friday AM yoga session (teaching)
Feb 112017
 

This week started off well with the gym workouts but doing more yoga teaching made me a bit tired toward the end of the week. Need to perhaps focus on the cardio aspect or just remind myself it is only for 30 minutes – which is not difficult to find the time…. Anyway, it is ok. I am moving each day. πŸ’ͺ🏽😜

Feb 5 Sunday

  • 30′ 3.42km treadmill (walk 1km/run 1km/walk 1.42km)
  • 30 35kg total abdominal 
  • 40 5kg ab crunch 
  • 20 floor leg lifts
  • 60′ Sunday Wellness Yoga session 1/6 (teaching) 

Feb 6 Monday

  • 3′ elliptical warmup 
  • 50 15kg wide bar pull down (20 behind neck)
  • 30 35kg total abdominal x2 
  • 6″ arm hang x2
  • 30 5kg ab crunch x2
  • 30 4kg tricep halfbend to straight (each side)
  • 20 4kg back crunch 
  • 12 4kg side crunch each side 
  • 20 25kg low row
  • 15 15kg shoulder press
  • 20 15kg chest press
  • 1’12” full plank 
  • 6-7″ headstand on wall
  • 4″ handstand off wall
  • 75′ yoga practice session 

Feb 7 Tuesday

  • 55’14” 4.74km walk with Corniche MRTTAD
  • 75′ Tuesday Wellness Yoga session 1/6 (teaching) 

Feb 8 Wednesday

  • 5′ elliptical warmup 
  • 35 35kg total abdominal x2
  • 20 20kg wide bar pull down front
  • 10 20kg wide bar pull down back
  • 100 jumping jacks 
  • 15 15kg shoulder press
  • 40 5kg ab crunch x2 
  • 15 10kg pectoral machine 
  • 30 25kg low row
  • 1’03” elbow plank
  • 24 4kg tricep bend to straight back
  • 25 floor leg lifts 

Feb 8 Thursday 

  • Needed a rest day
  • 60′ yoga session (teaching) 

Feb 9 Friday 

  • 65′ Friday Wellness Yoga session (teaching) 

Feb 10 Saturday 

  • 60′ yoga session (teaching) 
  • Had a very quick swim in the cold cold sea….
Feb 042017
 

Jan 29 Sunday

  • Recovery from the weekend

Jan 30 Monday 

  • 5′ elliptical warmup 
  • 5″ v- arm hang
  • 12 burpees
  • 30 35kg total abdominal x2
  • 20 10kg shoulder press 
  • 20 4kg back crunch
  • 15 4kg side crunch each
  • 20 10kg pectoral machine 
  • 40 5kg ab crunch x2 
  • 20 10kg chest press
  • 40 15kg pull down bar
  • 40 15kg low row machine
  • 100 jumping jacks 

Jan 31 Tuesday

  • 58’20” 5.75km with MRTTAD on Corniche

Feb 1 & 2 Wednesday & Thursday

  • Too busy commuting to Dubai for training….πŸ˜₯

Feb 3 Friday 

  • Lazy….couldn’t get out bed with the stormy weather πŸ˜”

Feb 4 Saturday 

  • 5′ elliptical warmup
  • 5″ v-arm hang x2
  • 30 35kg total abdominal x2
  • 15 burpees 
  • 20 bench bridge leg lifts
  • 25 15kg wide bar pull down x2 (front &a back)
  • 30 5kg ab crunch
  • 30 4kg tricep halfbend to straight (each side)
  • 15 10kg pectoral press 
  • Headstand
  • 4″ off wall Handstand 
Jan 282017
 

This week definitely went better as far as getting to the gym goes. I tried to get in a bit more weights, abs, etc since the first weekend of yoga training finished off the week. There was some progress in the running/walking, but a little bit of the same for weights, etc. Still, progress is being made for sure! πŸ˜€

Jan 22 (Sunday)

  • 5′ elliptical warm up
  • 40 30kg total abdominal x2
  • 20 10kg shoulder press
  • 30 2.5kg ab crunch x2
  • 20 10kg chest press
  • 20 4kg back crunch
  • 12 4kg side crunch (each side)
  • 20 10kg pectoral machine
  • 5″ armhang/ 7″hang-pull-up
  • 30 bar squats
  • 1′ full plank
  • 40″ elbow plank

Jan 23 (Monday)

  • 30’04” 3.07km
  • 40 30kg total abdominal
  • 20 5kg ab crunch
  • 1’05” elbow plank
  • 3″ handstand
  • Headstand

Jan 24 (Tuesday)

  • 62′ 6.01km with MRTTAD group

Jan 25 (Wednesday)

  • 5’24” elliptical warmup
  • 1’02” full plank
  • 40″ elbow plank
  • 20″ side plank each side
  • 35 30kg total abdominal x2
  • 20 30kg adductor
  • 20 5kg ab crunch
  • 20 10kg chest press
  • 25 60kg leg press
  • 20 15kg wide bar pull down front
  • 10 15kg wide bar pull down back
  • 20 4kg back crunch
  • 10 4kg side crunch each
  • 20 3kg tricep pumps
  • Head/handstand prep

Jan 26 – 28 (Thursday – Saturday)

  • Weekend 1 of 200-hr Yoga Teacher Training course, which means yoga training from 8:30am to 6:00pm. Of course, not all is actually doing yoga, but a lot of it is. I will probably write a post on it next week. πŸ˜€

~T πŸ˜€

Jan 212017
 

Well, this week was sadly very spotty in my workouts. I blame it on my Aunt Flo visit, and also the instability of my life lately. However, I vow to get back to it properly next week!

Jan 15 (Sunday) πŸ’ͺ🏽

  • 5′ elliptical warmup
  • 4’21” 20/20/20
  • 20 3kg bar squats
  • 3 10″ arm hangs
  • 25 2kg tricep curls
  • 30 30kg total abdominal x2
  • 20:10″:20 1.25kg ab crunch x2
  • 25 25kg low row
  • 15 15kg should press
  • 20 4kg back crunch
  • 10 4kg side crunch x2
  • 15 15 pectoral press
  • 20 leg lifts
  • 100 jump rope
  • 25 sun salutation A

Jan 16 (Monday)

  • 3.26km 30’24” πŸ‘πŸ½πŸƒπŸ½β€β™€οΈ

Jan 17 (Tuesday)

  • Rest day 😜

Jan 18 (Wednesday)

  • Lazy day πŸ˜³πŸ˜¬πŸ˜”

Jan 19 (Thursday)

  • 1.07km 10′ warm up 5’walk/5run(8)
  • 35 30kg total abdominal
  • 20 10kg shoulder press
  • 125 ball sit-ups
  • 20 10kg pectoral machine
  • 25 back crunches
  • 12 side crunch each side
  • 25 10kg chest press
  • 60 jump rope
  • 30 2kg tricep reps
  • 20 1.25kg ab crunch
  • 1’02” forearm plank
  • 45″ full plank
  • 3″ handstand hold off wall
  • 23′ yoga Thursday practice

Jan 20 (Friday)

  • Was supposed to have a yoga session and then do a workout, but my car would not start, so I gave up…. 😫

Jan 21 (Saturday)

  • 37’04” 4.02km (barely made it to the treadmill, but glad I did!) πŸ‘πŸ½πŸƒπŸ½β€β™€οΈ
Jan 142017
 

With the exception of one day, I managed to keep up with my workout schedule. Since I took an early rest day, I shall make up for it on Saturday; therefore, I’ll post what I did next week or if I manage to get to the gym before this post comes out, then I’ll update it then. πŸ˜‰

Here it is:

Jan 8 (Sunday)
25′ 2.6km
28’42” yoga Sunday practice
23′ meditation

 

Jan 9 (Monday)
5′ elliptical warmup
4’08”- 20 burpees, 20 push-ups, 20 sit-ups
30 30kg total abdominal (crunch) x2
12 10kg pectoral pressΒ machine
20 1.25kg ab crunch x2
15 10kg shoulder press
100 ball sit-ups
5 sec arm hang/pull up x2
20 bar squats
20 free bar pulls
20 free bar push

 

Jan 10 (Tuesday)
6.99km 1hr10′ [3km walking with my MRTTAD ladies and then I ran 1.7km, walking the remainder home]

 

Jan 11 (Wednesday)
5′ Elliptical warmup
30 30kg total abdominal
30 20kg adductor
20 back crunch
10 side crunch (each side)
30 50kg leg press
20 bench leg lifts
30 ab crunch
11 burpees in 1′
100 ball sit-ups
1′ plank

 

Jan 12 (Thursday)
Rest day – I got up to go to the gym, but it was cold and dark out. My mind convinced my body to snuggle back into the warm bed and relax. It turned out to be an excellent choice at the end of the day. πŸ˜‰

 

Jan 13 (Friday)
30 30kg total abdominal
100 ball sit-ups
2.5km in 23’11”

 

Jan 14 (Saturday)
Skipped….
Jan 072017
 

One of our NYRs is to lose our holiday weight by getting ourselves back to the gym. Later, I will write about my health/fitness NYR, but for this post I will focus on sharing my workouts this week. My aim is to do a regular weekly update on what I managed to do during the week to track progress for myself as well as share with whomever might care. πŸ˜‰

For a while I toiled with the idea of starting Crossfit as it is becoming quite the trend and it does seem like something I should like. Mostly, I like the idea of the short timings, but overall body workout. Well, I decided I would try our first day with a beginner’s Crossfit workout that I found on Pinterest.

Omg! I thought I was going to die and the amount of soreness I felt from it the next two days was rather shocking. It also gave me a bit of a reality check in that not only do I have extra weight to lose, but I am very much out of shape! Me?! I usually take some pride in my body and fitness regime, but wow…there’s always a bigger fish, eh?

So, the workout is to do As Many Reps As Possible (AMRAP) in a 10 minute period of 10 burpees, 10 push-ups and 10 situps. That is it.

Well, Day 1, I started with a walk/jog on the treadmill for 20minutes. I jogged (and when I say jogged, I mean fast walk) for 10 minutes and then walked fast the rest of the time, I felt pretty good about this as a start. I also tried to listen to a podcast while on the treadmill instead of reading as I thought I would see if I can focus that way. After that, I thought I would try the beginner Crossfit workout and managed to last just about 2 minutes and 24 seconds doing a mere 14 burpees, 10 push-ups and 10 situps. After that I gave up…. πŸ™ I added in 10 bar squats, an attempt at a pull-up or hang, and then to feel better about myself I did 20 crunches with 20kg and 10 half crunches on the machine. It was a bit of a shocker I must say.

Day 2 was a focus on cardio as I would like to get to doing 5km in a 30minute workout. So, I managed 2.62km in 25’07”. This was not a bad start and I did return to reading as I just find it easier to do on the treadmill. However, I will keep working on being able to listen to something so that perhaps one day I can enjoy running outside – for now I only enjoy it on the ‘mill.

Day 3 was a short warm up on the elliptical to get the body flowing. Then, I mostly focused on the upper body. I attempted the same beginner Crossfit workout from the first day and managed to last 4’20” and did 20 burpees, 20 sit-ups and 16 push ups. Not too bad after just a few days. Afterwards, I did the following:

  • 50 ball sit-ups
  • 30 15kg wide arm pulls
  • 25 25kg crunches x2
  • 15 bar squats
  • 20 half crunches x2
  • Bar hang…
  • 15 back crunch
  • 10 side crunch each side
  • 20 bicep curls
  • 12 10kg shoulder press
  • 10 10kg pectoral press

So, not too shabby. The bar hang was the biggest challenge, though I did not feel as sore from it as I had expected to be. I heard a podcast the other day about what exercise to add in if one already does quite a bit of yoga. The speaker said that doing pull-ups is the best one because there is nothing in yoga that works those muscles. Boy was he right! Therefore, I will be adding those in and hopefully be writing soon about how I managed my first pull-up! πŸ˜›

Day 4 was a return to the yoga mat. I did a Wednesday Vijnana manual practice for 30 minutes with a 15 minute meditation. Although we thought maybe we would make it to the gym later in the afternoon, our schedule was altered slightly so we ended up not doing that.

Thursday morning workout was delayed to the evening since M felt that it would give us something to do since we are not drinking for the month. 🀣 In the morning, I did a Thursday Vijnana manual practice with a 10 minute meditation. Then, we did make it to the gym where I ran/walked 2.7km in 30 minutes. I ran for about 12 minutes. 

Friday morning we got up and headed to the gym. I focused on lower body and stomach after a 5 minute warm up. 

  • 4’50” – 26 burpees, 20 push-ups, 20 sit-ups
  • 30 25kg crunch x3
  • 20 25kg adductor press x2
  • 20 1.25kg ab crunch (half crunch) x2
  • 20 50kg leg press
  • 20 bar squats
  • 20 back crunch
  • 10 side crunch each side 
  • 30″ plank x2

Saturday is meant to be a rest day, but will see. Might be another cardio day in the end. 😜

~T πŸ˜€