16 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.
There 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. 😉
Peace out … See my boys tonight!
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.
At 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.
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
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 🙂 . 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 😉
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
bodyweight glute kickback
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 🙂
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!
As planned, Tuesday was my abs day and I spent some time with iMuscle to find some nice exercises to build my sixpack. 😉 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:
(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 🙂
To 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:
20 sit ups
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 😉 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
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:
I might have to put some cardio between the rounds, will see. Fiji is already soooo hot 😉 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.
Another year is gone and what kind of journey it has been. I am just saying that because actually nothing I had planned for 2013 actually became true. Why? I don’t know. Things happen for a reason. You meet new people for a reason, you burn bridges for a reason.
Do I make plans now for 2014? Yes, sure, I have some ideas what I would like to achieve this year, but I have different expectations.
One of the plans I have is to turn my passion for fitness and health into a money-making activity. When I love what I do, then it’s just not a job anymore, right? I just finished my Cert III for Fitness in Australia and I am officially now allowed to instruct people. Personally I want to get back into my old fitness state. That will be quite a challenge as the options here in Fiji are just not the same as back in Brisbane, especially when it comes to food. It looks like I might have to start my own little garden just to have some herbs available throughout the year. The goal is to eat healthy myself and then show others that there are options to eat healthy and hopefully open their minds to healthy eating behaviour! But there is so much more to that.
First I need to walk my own talk … so back to the street to run and back on with the boxing gloves. And watch out for these injuries!!! I better leave them with the old year … that means behind me 😉
I quickly want to share this video. First of all I have to admit I thought Kiwi’s (people of New Zealand) were called Kiwi’s because of the fruit Kiwi … but I got taught better 🙂 Secondly I want to share this small animation with you, because it shows in a nice way that you can achieve anything, just put your mind into it, go and get it … even when it is the last thing you do, as long as it feels right for you and you don’t hurt anyone.