No fire without fuel

[donotprint] In light of having officially become a Fitfluential Ambassador I feel encouraged and somewhat obliged (in the best and most honourable way possible!) to share a little bit more of an insight in to my fitness habits/routine.

I’ve mentioned previously here and there that I’ve gotten in to running, how I depended on the elliptical while I recovered from a trapped nerve in lower back…but never anything particularly regular in terms of a daily or weekly workout log… is it something that would be of interest?

I personally enjoy getting a bit of an insight in to others workout habits, how they fit in training, achieve balance and the workouts they actually use. Tina of Best Body Fitness, Julie at PB Fingers and Courtney, Miss Sweet Tooth herself, not forgetting Tina over at Carrots and Cake are four of my favourite fitness food and healthy living bloggers, all great at sharing recaps of workouts, actual workouts, tips, and related nutrition. So for this post at least I’m taking a leaf out of these fine ladies book! Smile

I love working out, morning or night, but if I have a choice I always go with bright and early in the morning!

Here’s what a typical week looks like for me..

  • Monday – 10km run, 30 minutes supersets
  • Tuesday – A 10/15 minute ZWOW routine + 1 hour Super Spin Class
  • Wednesday – 9-11km run, depending on how I’m feeling, 20 minutes of weights/abs
  • Thursday – 45 minutes Spinning class, 30 minutes supersets
  • Friday – A 10/15 minute ZWOW, Abs + a 9-11km run, depending on what I distance I covered on Wednesday
  • Saturday – 30 minutes HIIT Elliptical, 45 minutes Supersets, sometimes mixed up with a 15 minute AMRAP or Rounds for time
  • Sunday – almost always my rest day!

I usually leave it until the night before the morning of a workout to decide what I’m going to do, sometimes sticking with something I did the week previous, or trying out something from my workouts board on pinterest.

I use Daily Mile to track my workouts and if I’m venturing outside for a run I use it to map out routes as I don’t have a Garmin; I don’t even wear a watch or bring my phone with me when I run outside, I check the time before I leave and then when I get back…simple as! I would love a Garmin…but until I can afford one the straightforward approach works, I work on my pace when I’m on the treadmill.

I tend to use intervals when I run on the treadmill just to mix it up a bit. The most common one I use is….

  • 0-2 mins  9.6kph
  • 2-3 mins 10.5kph
  • 3-4 mins 12kph
  • 4-5 mins 11.4kph
  • 5-6 mins 12.5kph

Repeat mins 2-6, 12.5 times for a 10km run!

My current favourite superset routine looks like this…

It takes about 30 minutes to complete. Lots of my favourite exercises one after the other without much rest, quick and efficient, targeting the whole body.

I don’t have any particular fitness goals…though I do always work on pushing myself a little bit harder, lifting heavier, running faster, increasing my flexibility. I workout because it helps me relieve stress and tension from within, I like feeling strong and fit and it’s a big part of looking after my body in terms of ensuring I have healthy bones, muscles, respiratory and circulatory system! Smile

In order to support my increased training and continual weight gain (I’ve put on half a stone in the last 4 months!) I’ve made a few key changes to my diet. Running on empty just isn’t an option and I’ve no desire to shed any weight so I have to make sure I’m properly and sufficiently fuelled!

  1. Nut Butters – perfect for snacking on and bumping up the calories on a banana or apple
  2. Flax eggs  – a fantastic addition to the vegan pancake; healthy fats and omega 3s!
  3. An extra tablespoon – when I’m having grains, be it quinoa, millet, porridge, or legume…I scoop in another tablespoon of the uncooked grain, bean or lentil.
  4. Tahini – the perfect nutritious salad dressing or vegan dressing component, it also makes for a delicious banana coating; simply dip and take a bite, introduced to me by Dave in the Happy Pear, love it!
  5. Peanut Butter Baking – rather than avoiding fats in my baked goods I’ve taken to including peanut butter; rather than supplying empty calories, it gives snacks a natural plant protein hit, healthy fat boost as well as a range of other fantastic health benefits.
  6. I’ve also recently introduced Bee Pollen to my diet!

That’s the long and short of it! If you have any questions please leave a comment below. If there is any particular area of my take on nutrition, diet, healthy living and fitness that you’d like to hear more about please be sure to let me know! Smile

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9 Comments

  1. wow you do a lotta tough stuff! i like to work out in the morning, but not first thing. i like to have a leisurely breakfast and then let my food digest for little while, relaxing, and then workout. have a protein shake and then a late lunch a bit later. i can only do this on the weekends now that i’m back to work though!

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