blogging lesson #1

Writing a post and somehow blogger deletes it..... and then auto-save saves it! arrrgh!

From now on I'm writing in word! Please share any solutions!

body pump 82 review

***** I HAVE SINCE WRITTEN AN UPDATED REVIEW....NOT AS INDEPTH BUT WORTH A GLANCE!! PLEASE SEE HERE *****

source

I did the new body pump release for the first time this morning.... it was a mixed bag, its definately not love at first sight! I did really like the lunge track, and most of the tracks felt completely different, which is obviously great for keeping your strength training routine and the class in general fresh. Overall however, I really didn't love the music, and felt myself zoning out at times I was so bored by it... It really didn't 'pump' me up and get me motivated to work out like it usually does. Hopefully as I get more used to it and the new moves it will grow on me.

Here's my track by track review:

1. Warm-up

This warm-up felt completely new, and not at all like previous body pump warm ups which normally are quite similar. The transitions were quick and felt kind of odd, and the track overall went really quick - it felt like we only did a few of each moves.

2. Squats

These seemed quite challenging as there was two long sets of work with only short breaks, so I can see this one growing on me. The song really didn't seem to fit and it seemed really slow-paced, I felt like I zoned out and wasn't giving it my all as the music was so blah.

3. Chest

This track was hard (in a good way!) 3 long, hard sets with the bar doing something a little different kept it interesting, as did the push-ups at the end. The transitions are so quick and next time I need to have my mat and plate laid out right for the raised press-up, as I missed a few trying to readjust. The song seems like it will grow on me.

4. Back

Mabye its my own fault for not going heavier, but this track seemed really meh. I hated the music - I detest that song AND felt like it really wasn't mixed right. It was very heavy on the dead lifts.

5. Triceps

Because I love overhead extensions it really felt like it missed something, but i guess it was nice having some different moves (trying really hard to find positives here)  It really didn't feel as challenging as normal, so I will be using the next few weeks to perfect my form, especially for tricep push ups.  The music was. . . well not that motivating for me.

6. Biceps

This track was good. Three challenging sets before a quick break and a final set. I liked the music (we used the alternative track, thank god! David Guetta cover > Nickelback, every time!), just wish they had utilised the beat and done more singles/halves, felt like I was restraining myself!

 

7. Lunges

This was my favourite track. Maybe it was my instructor's enthusiasm for the song that took her back to her youth or just the jumping squats at the end, but I loved it! Really great to be doing a body weight lower body workout  as I increase my mileage.

8. Shoulders

Seemed really similar to the last few releases in terms of moves, but for some reason I found it alot harder! Maybe something to do with the timings of the moves? I'm looking forward to upping the weight on my bar for the overhead presses at the end. The music fit the track great, gotta love abit of house for the shoulder sets!

9. Abs

Finally, a song I like! I liked this track, and was really glad the hill-climbers were in there again. Very similar to the last release, but seemed alot shorter to me?

 

10. Cool down

A nice long stretch track. Couldn't get Will Ferrell singing this song at the end of Step Brothers out of my head. 



I definitely preferred the second half, but to be fair I did have to drag myself there this morning.Lets just hope it was tiredness that made me feel blah, and ill enjoy it more next time!

Have you tried Body Pump 82 yet? What did you think of it?

my favourite meal of the day

As well as the most important, breakfast is definitely my favourite meal of the day. I could probably eat breakfast for every meal of the day

Breakfast is usually my biggest, most calorie-dense meal most days. I find eating a nutritionally balanced, big breakfast with healthy fats and 'treats' add-ins helps control my appetite throughout the day. Its really important for me to start the day of right with a nourishing breakfast full of good-for-me foods and antioxidants; it sets me up for a healthy day of being good to my body.

I think of all my meals in terms of the nutrients first, and play around with it from there. This means I always get something different and delish, that is still nutritionally balanced. I  aim for a serving- 1.5 serving of carbs (i.e. 1/2cup oats, 2 cups dry cereal, 2 slices toast) 2 servings of fruit and a serving of healthy fats (1-2 tbsp). I aim for some protein, from milk/cottage cheese add-in, but as I tend to exercise mid morning I usually wait and have a serving of protein as a mid-morning snack to aid muscle repair and recovery.


Here are some of my favourite breakfast options...

Porridge

My go-to breakfast that I eat most days. Now I have finally mastered how to prevent overspills in the microwave, its a relatively quick breakfast that is worth a few minutes wait. I normally have half a banana and cinnamon mixed in as my base, and then mix it up with whatever I have on hand; other fruit, berries, nuts, nut butters, seeds, jam, granola, cottage cheese... I've even been known to pop a poached egg in there! (without banana and cinnamon of course!)

Cereal

I rarely just have a 'plain' bowl of cereal. I like banana, berries and nuts as a base, but have been known to go crazy with granola, dried fruit, cacao nibs and whatever else I can get my hands on. A quicker breakfast for when I am in a rush, or if I'm in the mood for milk.

PB & Banana on Toast

This is my go to breakfast when I am running mid-morning (if i run first thing, i eat a few dates pre-run and then have breakfast afterwards). Quick, easy to digest and delicious. I have a glass of ice coffee with this breakfast as I am exercising post-digestion. By having my pb on toast fix in the morning I am less likely to crave it late on in the day!

Smoothie

Depending on how hungry I am and my day's scheduled workout, I will occasionally have a smoothie for breakfast. If I am having a rest day or exercising later on, I like to get a full serving of protein with my breakfast and usually turn to a smoothie to get this. My base is soy milk, half a banana, chocolate protein powder and ice. I aim to include a handful of greens and some wheatgrass for extra nutrients, but sometimes mix it up with different fruit and a vanilla protein powder. Sometimes I include flaxseed and oats to get my healthy fats and carbs, or I'll eat a slice of pb on toast or go wild and make a smoothie in a bowl.

Pancakes

When I have more time, I love to make pancakes for breakfast. I use this opportunity to get a different grain in my diet and use some kind of interesting flour like spelt or amaranth. I like to mix banana in so it goes caramelised where it touches the pan, and tend to add other fruit/berries on the side, along with  nuts/seeds/nut butters for some healthy fats.  Depending on my day's workout, I will sometimes add in some protein power, or just some yogurt on the side.

I tend to stick to 'sweet' breakfasts if I am making them at home, and choose savoury options when eating out. Maybe this is because its easiest to get a nutritionally balanced healthy meal eating savoury breakfast food when eating out? I can indulge in 'treats' I wouldn't usually have at home (pastries, hollandaise sauce...) to maximise the experience of eating out when ordering something I still feel good about eating. This brunch menu caught my eye recently, I cant wait to have an excuse to go back and eat here!

All Bar One brunch menu, click to drool enlarge

Pineapple and strawberry skewers, eggs Florentine or pain au chocolat with a skinny cappuccino, please!


Really craving some breakfast after writing this....

Half-marathon training plan

One of the reasons why I choose to do this half marathon was to have something specific to plan and organise now I have finished uni, I need a project to have on the go!

After scouring the internet for about a week for training plans, I decided to combine two to create a program that would fit with both my ability and my exercise habits. I wanted to maintain a well-rounded exercise routine, so my non-negotiables were that it needed to include:

• cross-training cardio
• strength training
• flexibility and stretching
• speed and tempo runs

I didn't manage to find the 'perfect' plan that incorporated all of these elements, so used the highly recommended Hal Higdon's novice half-marathon training program as a base as it met the first three criteria. I combined this with the Bupa intermediate program, as I felt like this prescribed ability best reflected my fitness level.  Here's the customised plan I created....

[click to enlarge]

I want to stick to this as a plan as I understand the importance of fitting in all my training runs, but I am going to try to approach it with an open mind.  The last thing I want is an injury that will prevent me from running at all, so I am going to be listening to my body, carefully monitoring its signals and letting it decide what it can handle. I will be carefully monitoring my hear-rates throughout training (and at rest) as well as any aches or pains to check for over training (more on this in a later post).

 

What do you think of this as a training plan?  How did you train for your first half marathon, did you use a plan or just play it by ear?