Category Archives: Fitness

Back to the basics

iliotibial-band-syndromeThe accident that happen a couple of days ago didn’t seem to have any major effects on me till Sunday. For almost 2 days now I’m in major pain for me outside upper left leg. Something must have shifted. I can’t put any weight on my leg, so walking and climbing stairs are kind of a nightmare at the moment. Even touching the pelvis there is very painful, a possible inflammation. The most annoying part is the resting pain, I can hardly sleep.
So, what to do? My quadriceps and my glutes need the usual massage to learn to relax. The hammies need some stretching too. Our Physiotherapist at work can give me daily massages (yes I know, what a luxury). This morning I didn’t do any stretching at home, bad girl. Let’s see what else we can do to this muscles and tendons.

Back to work. Miss my boys. They will be training our new housegirl today. Hopefully they have fun.

Peace out!

Give it another go

a2c173cb-2c91-43bd-b9f4-dd3279ec58e016 push ups, 16 sit ups and 16 squats … Our new daily workout routine has begun. Why 16? Because today is the 16th of the month. So we will have a daily increase and maybe 1-2 rest days during the week.
The will is there, but sometimes the flesh is weak. We will see how long we can commit to a routine. It’s always good to see that we at least again and again. When boy is bigger, we will take him to a morning walk.
We need more practise and experience in all this fitness stuff. So I just keep going with my instructions and the workouts for myself.
Peace out!

What happened to my workout routine

milo_carrying_bull_calf_starting-strength-workout-routine-300x210There it is, my workout commitment. Not even a full week I can stick to it. Why? For example the last 2 nights we spent at in-law’s place. The workout should be the first thing that comes to my mind when I wake up. But that habit is not established yet. First thing in the morning is still baby and his needs. Fair enough! But I shouldn’t forget myself in the whole process. Luckily we had our aerobic session yesterday at work, so I’m not losing out that much.
What I have to do is just getting back on track. It doesn’t matter how many times I think I fail, as long as I have the will and commitment to keep going I am good.
Funny how I haven’t failed yet to go to work. Wondering how that works. πŸ˜‰
Peace out … See my boys tonight!

19th of the month – 19 push ups

Last month and this month are push-up months. That means the day of the month determines the number of push up I do during my morning workout. Yes, I skip some days, when baby decides to wake up early too. But I’m sure we will fit this in somehow in the near future as well.
Obviously, it’s not only push ups, I try to do the whole body, core, abs, legs and stretches. The goal is to feel good and get rid of the baby belly as much as possible. And I’m still working on my right calf. Calf raises and stretches is a must, this area still hasn’t recovered from the numbness back in 2013. Last night it woke me up with a “good” cramp. At least I know it’s awake and responding.
Also, my glutes need their daily treatment, otherwise I feel it in the lower back. During the day I have to be aware of my posture, sitting all day became a punishment for me. Or as the new saying says

sitting is the new smoking

though i need to come up with some stretches for my neck, it’s getting very tense there. Tomorrow I will start running the boxercise classes at work. I better get a routine, otherwise it won’t flow nicely. I’m still excited about it.
Maybe my lovely husband can give me a nice massage tonight. You should see him giving baby a massage, oh man, I’m so jealous, hehe!

Ok, of to work. Love my little fitfamily … Peace out!

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Start all over again

Yes, back into a small workout routine in the morning for a couple of days already. It consist of

  • push ups – day of the month (will start doing different varieties of push ups)
  • plank – can be different variations
  • lunges or squads
  • stretches for lower back and glutes
  • calf raises and stretches

As long as I do something in the morning I’m happy. It reduces the pain I have in my left leg and my legs seem to be less restless. The best part is I make my baby laugh in the morning. He has an incredible smile, that makes him so adorable.
Any longterm goals with that? First of all, it has to become a habit, otherwise no point. Secondly, I have to increase intensity, like adding weights etc. Time-wise I’m not that flexible with baby and job. However, we will find a way.
Daina will be sending me soon another fitness book. I would love to stay on top with my fitness and my knowledge. I love doing it.
Another day in paradise! Love my boys and miss them already. You guys have a fun day and see you in the afternoon. We will go through it.

Peace out!

Theory vs practice

IMG_3417.JPGAt the end of the day I need to make a decision. I have been put in a position I didn’t want to do anymore. I knew enough to help family and friends, but I won’t be able to make a living out of it. The last years I did enjoy the fitness path I had entered and yes, I gained one certificate and I’m in the process to do another one. After all we are in a system of certificates. But the practical part I enjoyed and it was good for my body too.
Am I able ( financially) to fully commit to it? There is physically no mentor near by, the closest one is my best friend and buddy Daina in Brisbane, three flight hours away.
It still won’t be that easy as I’m in a foreign country. Of course I have the option to go back “home” to Germany, but as what profession? I seriously want to enjoy my life. Familial I have found what I was looking for. The universe gave me a loving and caring husband and beautiful child. I am healthy and I’m keen to keep learning. Just in the vocational area I’m still struggling and life has put plenty of obstacles in my way.
So yes, there is a huge difference between theory and practice. So maybe the system should consider that … They request one certificate after the other but how do one gain the hands-on skills?
I can tell my son how to sit, but he won’t be able to sit until he tried again, again and again.

they say to smile all the time and make other happy … I have tried and lost myself in there.

it feels so good

Yesterday, Friday, I could feel the Wednesday training … OMG my glutes. I did something … I can feel that. And Friday’s program should have been the actual leg program … might have to re-structure that, but let’s finish this week first. The run in the morning was really good, tough but good. I really hope I can keep doing that and I am not falling off again.

So, Friday’s program was:

  • Straight leg deadlift
  • bodyweight squat
  • DB Clean (Power)
  • Standing Calf Raise
  • Reverse Calf Raise
  • Bodyweight Deadlift, single leg

Unfortunately, the lower back kicked in during the straight leg deadlift, but a day later I am all good again. That just means keep going with the stretching πŸ™‚ . The DB Clean exercise was too complex and also doing it with water bottles instead of real DB’s didn’t help. Maybe too light or something, but it just felt wrong. I might stick to simple exercises first. So I better take this exercise out otherwise I get grumpy again.

I guess this weekend nothing will happen fitness wise. Sunday will be the regular rest day and Saturday has been f**ked up by surprise guests turning up πŸ˜‰

Back on Monday then

it’s all for the good

ouch ... my glutesouch, ouch, ouch … my glutes and my abs. After 2 days? Really? Anyway, feels like I hit some hot spots … finally I can adjust my workouts. Also happy that my lower back is not complaining, however still doing my daily stretches!

So, today morning walk and jog again. The number of light poles I can pass is increasing! What sucks is that I really have to kick myself to get started … still too tired! Blame the weather, the country or myself? The 10 burpees at the end are not really rewarding.

Today’s program was shoulders. My shoulders are generally strong built already, so my aim is more to keep them as they are and improve their mobility, which would be rotation. So I have looked into different kind of exercises. Not convinced yet, but here is the list:

  • DB Fly, rear delt
  • Shoulder press single DB
  • DB scarecrow
  • Upright row DB
  • Lying rear delt raise DB
  • Shoulder Press DB sitting

I finished 3 rounds happily, but had to decrease the weight for the scarecrow.

So, tomorrow thighs and calves … that will be interesting. especially with my weaker righter foot. I guess, I just need to keep moving. πŸ™‚

Wednesday’s wicked workout

bench press by sleeping cat
No leg work, but bench press Β in dreams are equally exhausting

Surprisingly I had a good day. It’s hot, it’s Fiji and I still managed to get moving throughout the day without having a nap today. Yesterday’s abs workout didn’t leave any noteworthy traces, so I might add some weights next week and maybe swap some exercises … will see.

Today’s afternoon workout was targeted to my lower back, gluts and hammies. Here is what I came up with. First of all I can mention I did 3 rounds today *tap on my shoulder*.

  • single leg split squat
  • lunges
  • bodyweight superman
  • bodyweight glute kickback
  • bodyweight bridge
  • step ups

My biggest concern was that I will stuff my lower back again, so I didn’t add any additional weights … and so far so good. Now, maybe 4 hours and a walk later .. I can feel my thighs again. I know I should use my hammies and glutes, but they are still not kicking in properly. Still too tight and then my thighs take over … and that means more stretching and more sessions on the tennis ball again to loosen them up.

Today’s morning included also a bit more jogging than just walking. I am still surprised how low my endurance is … as little as 50m slow jog and I am exhausted or maybe my leg makes me feel exhausted. I might also check my thyroid … it might play with my mind these days. I am convinced as long as I keep moving and can therefore kick some endorphines into my system, I can trigger my body to heal itself. Fighting the good fight of faith πŸ™‚

The 3 compulsory small exercises I am doing after the walk/jog are still happening … I especially love these 10 burpees NOT!

Tomorrow shoulders … already put down a list of exercises into iMuscle .. will see what I can still move by tomorrow, hahaha!

TTT – the tuesday torture

external abs and rectus abdominisAs planned, Tuesday was my abs day and I spent some time with iMuscle to find some nice exercises to build my sixpack. πŸ˜‰ The overall idea is to have 6 different exercises and one workout should be 2-3 rounds. I still haven’t something I can do between the rounds. The only two muscles I am training here are the external Abs and the Rectus Abdominis.

The program is as follows:

  • Side bend
  • Crunch ups
  • Bodyweight Twists
  • (Weighted) Leg-hip Raise
  • Bodyweight Side Bridge
  • Bodyweight Butt ups

I used here exactly the wording as found in iMuscle.

I might already adjust some of them with additional weights next time, but some of them are heavy enough for me with bodyweight only. Will see how I do feel tomorrow morning.

Apropos pain, I can feel that I haven’t trained my chest for some time and yesterday’s workout paid off. Might had some weight to the curls and upgrade a bit for the triceps.

Looking forward to tomorrow mornings walk/jog … Day 3 of my structured training … love to move πŸ™‚