Category Archives: Fitness Log Book

my personal log book about things I do fitness-wise, be it outside, inside, gym or rest days … I just want to keep track of thoughts, exercise and programs.

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!

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™‚

Back to training with structure

20140120-202118.jpgTo stay on top of all the things I would like to achieve this year I need to have a clear mind and a strong body. And as we all know exercise releases fancy endorphins, I need to get back to daily training if I want to stay away from medications. I really don’t need low time anymore. I need to stop worrying and thinking about everything that happened and could happen. Something will happen anyway. My body and my mind had quite a roller coaster-like journey in the last 6 months, so it’s time to get things back under control as much as I can. I know I can’t control everything and I don’t want that anymore.

Daily movement is highest priority for me now, especially now living in Fiji where you are tempted to rest in every corner. I have started to have a walk/jog mixture every morning between 5 and 6 am. Main goal is to get back the movement for my right food, which still get tired very quickly, but we are getting there. Secondly, the next goal will be to get the conditioning back to run easily 5-10 km.
If my heart rate allows it, which should be as long as I’m not running all the way, I still should be able to do the following daily exercises in the morning:

  • 10 Burpees
  • 20 sit ups
  • 20 Spider-Man
  • my usual lower back, gluts and hammys stretches

In the afternoons or evenings I will do my second workout, that might already start with a boxing session, if my buddy is home πŸ˜‰ additionally I will focus everyday on a different body part as I’m keen to tone up my body. The weekly program looks like that:

  • Monday: arms and chest
  • Tuesday: abs and core
  • Wednesday: back with focus on lower back
  • Thursday: shoulder/flexibility/posture
  • Friday: legs with focus on re-training the right leg
  • Saturday: boxing and doing the body part in case I have missed a day
  • Sunday: rest day

As it is Monday today I’ve put together my workout for the arms and my chest. I don’t have any gear and probably won’t have some for some time. So, here I get the chance to be inventive which should also be helpful for my future clients as a fitness instructor.
As weights I’m currently using 1.5L water bottles. They do their job so far. For some exercise ideas I’m using iMuscle, very fancy application, good investment for me so far.
Today’s program as follows:
2-3 rounds

  • hammer curls
  • bicep curls
  • tricep extensions
  • bench dips
  • bench press
  • fly

I might have to put some cardio between the rounds, will see. Fiji is already soooo hot πŸ˜‰ Will see how I go. Will have a meeting with my mentor Daina later this week, she might be able to correct me in my approach.

Learning how to walk again

possible nerve I might have pinched
possible nerve I might have pinched

Too many injuries this year and too many x-rays. Currently I am working on the recovery of my right leg. We are still not sure what happened. But 2 months ago I started to have massive nerve pain along the outside of my right leg. Possibly a pinched nerve somewhere.

I haven’t taken so many painkillers in my entire life. Luckily I am off them by now. However, I am still working on two things on my right leg. The first would be that I lost the feeling for my right food. It just felt numb, one of the main reason I am limping through town everyday. I still can’t lift my body up just using the right foot, but at least I can move my toes again. So I guess I am retraining some muscles at the moment. During my morning walks, the foot gets tired very quickly … just be patient my dear. The second issue is the far too tight muscle in the glut and hammie. Sometimes I hardly can sit up and down, it causes the worst pain. I also noticed that this part doesn’t really like the cold. As I didn’t have a hot shower or a hot bath for months now, the stiffness comes back after every shower. So I am attached to a hot water bag, or better the bag is attached to me πŸ˜‰

I am sure the staff at the Labasa hospital is doing the best they can. I went through a weekly treatment with the Physiotherapy up there. But yeah, the Β only therapy I am left with is sitting on a tennis ball and heat, nothing fancy.

I am slowly starting to do the Lunge matrix again, but bending over is still very painful. But maybe I can start looking into the gym next door to work on my core and upper muscles.

lot of hiphop-ing

… and a nice massage, how is my back going?

It is definitely loosen up, as the pain is mainly focused on the tail bone now.

What is most annoying is really when I don’t move for a while,Β  it seems to be all stiff, but as soon as I keep moving and I all good.

I really enjoyed the last hiphop session, although there was a lot of clicking in my knees, but not really the pain I was used to.

I sticked to the program today, no major changes and I did the full session, no short cuts.

Now it is time to organize the x-ray for my lower back. Am I worried? Sure I am … but Luka said, he just want to make sure … so fingers crossed.

The massaging of the quads was a bit different today, I couldn’t really find the right spots today … I better review the video again about the right posture

Keep you posted πŸ™‚

back to the start?

I love the workout with the foam roller, especially the new exercise on my Rectus femurs. I am happy with the whole program at the moment although I went back to the 14kg with the seated rowing, as I think I am missing the purpose of that exercise. The one exercise from the whole DB matrix works very well … no pain or movement restriction at all.

 

Here is the complete program and my ultimate goal is to integrate this program into my own program … just love it.

However, one thing is bothering me … the pain is back in the tail bone. I can do all movements, so am I using the other part of my body again to cover it up? That’s how I felt before Β I did a wrong move and I couldn’t move at all.

I will wait and see till I get my massage on Friday and speak with Luka about. I guess I need some Chiro work done on my spine as well. That is one of my fears πŸ™

I’ll keep you posted.