More Cardio, Less Hardio (+my workout schedule)

This week has been a light-switch-week for me. My workouts have been more intense and for some reason running has become so much more natural and easy!

I know that last week I complained about using the treadmill, but I think with the strange beginning to summer that we’ve been having in Australia, and the many many Vlogmas videos being posted to YouTube, I am actually coming to appreciate the Treadmill.

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My new theory is that I can do things in ten minute increments. I run for ten minutes as a warm up then see how I’m feeling,  if I’m feeling limber and  (which I usually am after a nice ten minute warm up) I continue for another ten minutes. This then goes on until I’ve done around 3-5km.

It’s magic!!

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Sooooo anyway, that’s been working, so here’s my current workout schedule:

Monday: Arms & Shoulders

  • 10-30 min treadmill
  • 10-20 min StairMaster
  • Shoulder press
  • Row
  • Alternating bicep curl
  • Overhead tricep extension
  • Alternating lateral raise
  • 10 min cool down on the Treadmill

Tuesday: Legs & Butt

  • 10-30 min treadmill
  • 10-20 min StairMaster
  • Squats
  • Goblet squats
  • Static lunges
  • Leg extension
  • Glute bridge
  • Extra 10 min StairMaster
  • 10 min cool down on the Treadmill

Wednesday: Chest

  • 10-30 min treadmill
  • 10-20 min StairMaster
  • Chest press
  • Incline chest press
  • Fly
  • Pushups
  • 10 min cool down on the Treadmill

Thursday: Cardio

  • So much treadmill
  • As much StairMaster as I can
  • Heaps of rowing
  • More treadmill

Friday: Arms & Shoulders

  • 10-30 min treadmill
  • 10-20 min StairMaster
  • Shoulder press
  • Row
  • Alternating bicep curl
  • Overhead tricep extension
  • Alternating lateral raise
  • 10 min cool down on the Treadmill

Saturday: Legs & Butt

  • 10-30 min treadmill
  • 10-20 min StairMaster
  • Squats
  • Goblet squats
  • Static lunges
  • Leg extension
  • Glute bridge
  • Extra 10 min StairMaster
  • 10 min cool down on the Treadmill

Sunday: Blissful rest / LISS

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What does your schedule look like?

 

 

Recapping the Day

Delicious Keto protein shake recipe for lazy people (like me)

Wednesday

I woke up late, rushed around to try to eat something and get to work on time (Wednesdays are the new Mondays). I had packed my gym bag the night before, and had some lunch ready to go, then my colleague messaged me to tell me we were getting Turkish for lunch, so then the prepped lunch went out the window (not literally, we ate it for dinner, it was delicious).
I arrived at work on time even though the traffic was literally past my house, and I took a stupid way to work thinking it would help me avoid traffic. (Note to self: don’t do that)
Had a staff meeting, then spent most of the morning debating post grad studies with a colleague.

Delicious Keto protein shake recipe for lazy people (like me):

2 scoops protein (chocolate)
Vanilla Almond milk (unsweetened)
Dash of thickened cream (1-2T)
A drop of peppermint essence

OMG this is seriously the best protein shake I’ve ever had. If you’re a fan of mint chocolate then this is going to blow your mind!

At the gym:

I got to the gym with every intention of doing legs, but they were still sore from a couple of days ago so I decided not to push it and worked my chest in stead, which was a good idea because today the ladies are feeling it!

I then did 5km running on the treadmill, and 10min on the StairMaster, whom I am currently attempting to woo so she can become my bitch.
Current goal: 20 mins on StairMaster without dying.

All in all, it was a good day!! I did things, went to the gym, and didn’t have to cook dinner!

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So now I am sitting here at work sipping on a flat white and a protein shake simultaneously (who am I?!) and hoping for as good a day today as I had yesterday.

 

Gym vs. Outside (Nature’s Gym)

I have been thoroughly enjoying my new schedule at the gym lately. I have allocated days, body parts, exercises and weights, and have been going quite consistently for strength training.
I decided that to truly attempt to condition my body and make it more useful for running, I needed to incorporate a more holistic method of training.

Welcome back into the rotation strength training 😉

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So yeah, that part has been a blast, but how the hell do you get a good amount of running in while at the gym??!

Why is running on a treadmill so much more tedious than running outside??

It is easier to run on a treadmill, it’s smoother, there are less things to dodge on the ground, and yet running on a treadmill is just so boring!

I get that outside has stimulation, there is an ever changing scenery that keeps your brain occupied etc etc. But seriously, when it’s muggy and raining outside(Damn tropical summers), don’t tell me to suck it up, I’m going to run on a treadmill.

There was a girl at the gym yesterday who ran consistently for 45 minutes on the treadmill, and she is my new hero.

To sum up, both the gym and working out outside are amazing in their own ways! I still prefer being outside (nature, sunshine, vitamin d, trees, you get it), but in a pinch (and for strength training) gyms have a lot to offer! Climate control being my favourite.

How do you get past the tedium of treadmills when trying to up the mileage for the week?! Meditation? TV? Sheer willpower and dedication????

I am actually so curious. Please teach me your ways.

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Flu and Exercise? /Going to the Gym While Sick

In case you didn’t know, I got the flu.

It sucks.

I wrote about how to fix it here. (My tips don’t work, but try them anyway! It’ll be funny)

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So the day before I got sick, I went to the gym for the first time in AGES, and it was actually the best time I’ve had at the gym/exercising in such a long time that I got super excited about exercise again and was so inspired that I just wanted to go to the gym again!
Then I woke up feeling like death herself.

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So I took a day off, let my body recover a little, drank heaps of water and tea, and hoped that I would be feeling better soon.

Yesterday I went to work after having slept since 6pm the night before, and I felt like my fever had broken! My cough was still around, but everything else seemed OK! So I braved the gym again.

I am seriously not a smart cookie, OK? We’re aware of this.

I tried. I tried so hard. I got on the treadmill to do a warm up 1.5km, and after 2 minutes I was sweating buckets (guess that fever hadn’t broken like I thought), and my head was starting to spin a little, my nose started running, and my chest started to ache…. *thumbs up*

I slowed things down to a brisk walk and completed the 1.5km warm up. (Taking the time to sanitise the areas I had come in contact with  thoroughly)

Moving on, I started my upper body workout as planned.

It didn’t go as planned.

I think the phlegm induced paranoia set in at this stage, and it felt like every man (why are there still only men in weights rooms across the globe?) in the room was staring at me as I picked up my (delightfully) light dumb bells and began.

Eventually I had to just stare straight ahead of me and ignore it (good advice for all the ladies of the land), and I finished my scheduled upper body workout relatively unscathed! None of the bros in the room approached, and I skipped out of there delighted that I didn’t have to stop for a coughing fit.

I approached the StairMaster with trepidation, telling myself I would take it easy and only do 5 minutes.
I only did 5 minutes, didn’t die, and didn’t push it.
*success*

Here’s a picture of me after being at the gym. I don’t look as happy as I really should that I didn’t die.

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So there you have it. I went to the gym with the flu, possibly sweated enough to fill my comically large water bottle, had some weird paranoid delusions, and my fever broke! YAY!
I also kept a good thing going by allowing myself to take it easy, while maintaining my interest in the gym.

Do you workout when you’re sick? Have you had any bad experiences at the gym? Disaster stories?? Share them in the comments!!!