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?

 

 

Why I Eat Low Carb / My Struggle With Weight

I am on a low carbohydrate diet. Not because I am some health goddess, but because I am currently trying to lose body fat. I want to lose body fat so that I can run more efficiently. Eating low carb/keto helps me to lose body fat. Win!

My History

So, here’s a quick run-down of my history with weight, and how I ended up here.

I was quite an athletic kid up until I hit puberty when it became unladylike to be sporty, (plus I’m not a super co-ordinated person with a very co-ordinated sister that I could never beat) and I was deemed the smart and effeminate one in my family, so I stopped doing any kind of activity that wasn’t walking or reading (I know, right?).
Plus, my mum isn’t athletic, so I thought it was ok to take after her (even though she was a notorious dieter and terrible at exercising, and she always struggled with her weight).

So then I was 18, I had just returned from my student exchange program where I’d gained about 15kg and I weighed about 82-85kg. I had gained it so gradually while overseas that I didn’t realise how much weight I’d put on until I saw my family for the first time in 10 months. Their reactions said it all.

Fat me

When I got home I began eating healthier and going for long walks, and I ended up losing around 15kg’s of the weight I’d gained within a year.

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This happened repeatedly after that. I gained weight, then lost some weight, then I would end up in a relationship, and I would gain weight again. Repeat.

This has kept going until about a year ago when I decided to start focusing a bit more on being healthy not skinny. I had been a vegan for about 4 years, vego for 7 years, and it had STILL been a struggle for me to control my eating habits. I ate so many of the bad things, as well as the good things, it turned out I actually just had a bad relationship with food! No magical new way of eating was going to fix my terrible relationship with food until I started to acknowledge it.

I started eating everything again. I ate everything that I had restricted for years. But once I got over the excitement of eating everything again, I started to focus on balance, finally.

Now

A little while ago, my boyfriend and I decided to try out the ketogenic diet (info here and here). It seems to be pretty controversial in the health world, but it does work. We both decided to try it to lose some weight, and to our surprise, we did!
He lost nearly 10kg by eating a diet of 60% fat 30% protein and 10% carbs. I lost 4kg by eating around the same macros and by running sporadically (in one month).
Then came his birthday, and we indulged slightly too much on the sweets and the carbs, which meant that we both stalled slightly, but we are back at it.

It’s pretty basic, and I know it’s not the most exciting, but we both seem to thrive off it. So we will keep going until we don’t feel as good eating this way anymore, and if that happens, we’ll stop.

So I obviously still weigh a lot more than I think is optimal for my own performance, but I am not uncomfortable in my body anymore, and I feel a lot more confident than I have before. I’m also a hell of a lot happier than I have been with myself before! I am also more aware of my relationship with food, and how I use it to treat my own emotional struggles.

We shall see!

 

Progress! Week 1 results! (And how I’m feeling overall)

Smashing goals, challenging thoughts, cramping feet and getting those KM’s!

This morning I checked my emails and saw my “progress from last week” email from Map My Run. I groaned. I was sure I didn’t make the km’s I needed for last week.

Well!
29.9km!! To say I was shocked would be an understatement.  (To see my progress overall check out my post here)

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So now week 1 of madness is complete, and it’s time to start looking at completing week 2 and trying to get past that 30km mark for the week. Honestly, I think I should be able to make it. 😉 *fingers crossed*

I have just returned from Day 8: 5km steady pace. Which was mercifully easy compared to some of my runs last week. Which made me think about how different each run can be. No two runs are the same! Sometimes it’s your legs that refuse to co-operate, and other times it’s your head. There are many runs I’ve cut short because my head just wasn’t in it.
This morning, I ran. It was simple! I got ready, walked out the door and ran. I didn’t overcomplicate it, and that meant that I wasn’t overthinking the run either. My body co-operated with my head, and the run went smoothly. What a lovely change! It could have been because of the rest day I had yesterday, or the extra stretching I did after my long run on Saturday, who knows! My only complaint today was the cramping in my right foot that set in at 4km 😦

So I think I will have to try to keep in mind how simple it can be for those days that I really don’t want to.

How is everyone else’s Monday going? Have you started your weekly mileage? Does your head ever get in the way of a potentially great run?