Exercise routines, tips and chatter?

Hello everyone!
Hope everyone is great and feeling better now :)

Well on Friday I officially became a student! I'm studying my Certificate 3 and ten 4 via correspondence with a couple of weekend workshops thrown in there. I'm very very excited but finding it really hard to get my head used to retaining information again! I have a huge text book that I am working my way through which is confusing me with lots of big words!

On the gym front I am having to give up Body Attack :( About 3 months ago I was having lots of injuries (shoulder, hip and knee) so i stopped going. I started up again about a month ago to try and get my endurance level higher but on Friday I almost couldn't finish because my shoulder was so sore :( So I have decided it's not worth messing up my gym routine so i'll have to do something else instead (please not cycle - noooooooooo). I can do Step instead on a Fri and have to think of something else to do on Sat.

So that's me...nothing else to report...erm, went about 3 days not eating junk till I ate half a pack of choc chip cookies - oh well they were yummy!

Take care all xxxxxx

Hey, Goodluck with the studies :)

I am so glad to see that I am not the only one who totally hates cycling! What about a hicking trail near you for Saturday. Or a botanical garden - take the kids.

You will never guess what I saw in the store the other day ... Tim-Tams LOL I did not buy it, because its about three time more expensive than the other "luxury" chocolate cookies on the shelf, but I was thinking Mother's day is around the corner ... maybe I could put in my special request. ;)

On the gym front - I am a bit stiff in the arms from Monday, but it's all good.

I did the new bodypump last night. Here is my class report:

Warm-up: pretty standard
Squats: OUCH! All that bottom half work KILLS!
Chest: pretty standard but no break!? WTF!?
Back: not bad at all
Triceps: i really like the slow bridge move down to ribs, extend to head then push to top, it hurt but it felt sort of graceful, if that makes sense.
Biceps: was really really hard but i just went up to 9kg last week so i was expecting it to be tough, and it didn't disappoint!
Lunges: see squats! LOL. Really tough but sort of good doing one side all through then the other as even though it's really hard, it provides a good break in the track knowing you'll be swapping sides in a second.
Shoulders: agony. Seriously by then i was sweating buckets and found the overheads with the bar SO hard.
Abs - i cannot do side-planks. There were several depressing moments when she said "5 more seconds, tighten it up" and others around me visibly pulled it in and my ab and side muscles had NOTHING in the tank. They were so exhausted they were numb and i couldn't physically tighten them anymore, which is especially annoying today when they don't even hurt particularly. They're just weak.
Cooldown - same moves, MUCH less depressing music!

Overall i really enjoyed it. I'm gonna work the planks and side planks into my post-run abs routines to try to build some strength. I think my main problem is that by then my shoulders and arms are quaking with exhaustion and even if my abs were stronger the rest of me just cannot maintain the posture. Any tips?

My hip is a little better but i continue to stretch carefully and increase my distances conservatively. It's annoying. Even more annoying is that the combination of running with the jogger buggy and doubling my squat and lunge weights in pump mean my thighs have gone up a size in jeans even though the rest of me hasn't! I am now wearing jeans which cling a little over the quad and fall down without a belt...

Bec

Sounds like a fun class. I tend to agree with you on the bottom half work! I hate doing lunges and squats and buttclenches, but that is where I need it most.

As for getting stronger. Bad news ... practise makes perfect :) The more you do it, the better you will get. But then, you knew that ;) I just don't get why planks and side-planks has to be done AFTER working your arms, back and chest!! Why not get that nasty planks out of the way and then start to test the arms.

My instrutcor said that the secret is breathing (WTF) she said that if you breath in and out regulary and deeply, your muscles gets enough oxygen (something like that) and that evertime you breath out you need to tighten ... I was thinking ... HOW THE HECK, I am so bend on consentrating on keeping my abs in, my arms from buckling and hitting my teeth and nose to a bloody pulp on the floor, my back from snapping, my feet from slipping and not to pass wind in the process that BREATHING is LAST on the list. LOL But, hey, she did make some sense.

I'm glad to hear your hip is doing better. I totally get what you mean about the jeans!! I have that exact problem too. I have a tiny, tiny waist, but nice, big hips and thighs that makes wearing a belt a must.

OOhh exciting that you got the new Pump! I have to agree with evreything you said! Esp the shoulder track and I am a wusser and don't use the bar, just the plates! And how mean, doing planks after THAT shoulder work out!

Good news though. When I read that it was going to have planks/hovers (whatever!) I was worried because I never used to think they did anything for me but after about 3 classes I could really feel it. Even ended up taking the higher option where you lift your leg up in the side plank. So stick with it and I guarentee you will improve.

One thing the instructor said though was if you go up to the next level (ie on your ankles or lifting a leg) when you're not ready, not only will you damage your back but you won't get anything out of it. She said that people doing it on their knees were getting exactly the same out of it as it was testing THEIR body at THEIR level IYKWIM.

And 9K Biceps!!! Wow, thats awesome! I still really struggle with 7.5 :(

Well the DOMS has set in with my abs and quads so i must have been doing more than i thought with the abs afterall. I am on my ankle (can do the knee) and elbow but it is SO FRANCE-ING HARD after the shoulder track! I just did some abs after my run, 20 leg extension, 20 leg extension/cross-over crunches, 40sec plank x2 and side planks both sides - could only scrape 20seconds/side! Dreadful. Though i did feel my left oblique when i was doing the plank that side and it was like IRON.

Thinking about my breathing helped - thanks for that Nadine!

I'm going to do it every other day no matter what until i can do it. What are the timings on the track? It felt like about 50secs plank, 40secs side plank, 50 secs plank, 40 secs other side plank, then more plank(?) then (IMO boring) crunches. And ideas? I time myself with a stopwatch when i'm doing it after a run. My shoulders were STILL tired (did pump on Thursday night, ran on Saturday morning) when i did the plank this morning!

Had a pretty good run. 55mins at 11min/mile (with the buggy). I used one of those carb gels as i ran before breakfast (got up, took meds, fed DD, dressed us both, ran - was leaving the house about an hour after i woke up) which was REVOLTING but worked. It was a lucozade sport gel, which was *nearly* solid enough to chew and SO hard to swallow! DD got really cold hands and started crying 15mins before the end but i didn't get why until i'd gotten her in. I think it began as cold hands/irritation about not being able to get out and run herself and then she got more and more upset until she couldn't remember why she was crying. It was pretty windy but full sun so i didn't want to put the weather cover (rain cover basically) on. She over heats if it's sunny, but freezes if it's windy, maybe i can put it on and leave the back open or something...

Bx

Hi All, I think I need to get in here to keep me motivated :D I work a 7 day fortnight so it is tough to try and keep things going, especially with winter looming

This week my schedule looked like:
Sunday: Triathlon, 750m ocean swim, 20km cycle, 5km run
Monday: sit ups, push ups and squats at home
Tuesday: Bike to work - 30min each way + situps and pushups
Wednesday: Walk from work to train station 30min + sit ups & pushups
Thursday: 5km run + weights
Friday: 5km run + weights
Saturday: 5.25km run + situps & pushups

Now to keep it going..... the goal is 20km running per week + a couple of days riding to work plus whatever else I can fit in. I have a 100km bike ride coming up in May plus the Mothers Day Classic which is 8km run so I have that as motivation.

Racheal - On hurting yourself with the plank (we call it a GI Jane :) ) My instructor said that if you feel like your back is buckling, just flip your butt higher in the air. That way your abs has a little rest, you have a little breather and you can just drop back when you are ready. Also her husband told me that by relaxing your shoulders you can keep the position for longer. So instead of trying to "carry" your upper body's weight in your shoulders, you should make yourself "light" by relaxing your shoulders and taking the weight on your hands. That is also why it's importent to place your hands directly under your shoulders. But I do agree that even if you do the plank on your knees (we do that sometimes in fitball-class) it really gives a great workout.

Bec - my dad's diabetic and I remember that he used to have that gel-stuff with his diving gear, just for in case and it's truely dreadfull. I'll take chocolate cake anytime :cryinglaugh:
How about some sheepskin gloves for dd?? Keeps the cold at bay.

Welcome Nai :) Hope you get the support and motivation that you need here.

Well, I had the most grueling Botton Half Work-out this morning. Just my luck :p. Did two classes this morning, and both focused on the butt-hip-area. So I am thinking another day or two sanding to pee, because I can't sit down :lol:

Hey Nai! WOW a triathlete! I can't imagine having time/discipline to do all three, i HATE the bike! LOL. It is purely transport for me :)

Well, we do the plank on our elbows but i'll try to relax my shoulders more next time. I do consciously relax my hands and let my head hang down as it helps keeping at least part of me relaxed and means i waste less oxygen. I'm going to do my abs after my runs more often too. Actually was supposed to run today but haven't so far. Only a 5k recovery run so no rush, i'm full of food right now so won't be going just yet. Maybe in an hour. I'm trying to up my distance but slowly or i'll get hurt again. At the moment i'm running 22-35k/week, depending on how i go and what i've got on. My first race is 6.5weeks away...#

Bx

Hoobley - I'm reall more of the "Try" and less of the "athlete" :lol: But I do find them enjoyable (once I've finished). I LOVE ocean swimming, like cycling and HATE running so I would generally prefer them in the reverse order to what we have to do ;)

I'm trying to run 20km a week at the moment which is torture for me :lol: Give me a bike any day!!

Ooh ooh ooh Bec I forgot to ask, have you done the new Combat yet? If not, wait till you get to track 5 - You can't stop the beat" from Hairspray, has to be up there as one of my favourite BC tracks ever!!!

I am so jealous of you guys running. I can't do it :( I do my pelvic floor exercises every day but nup - running is not going to happen :(

Just tried to do the plank on my hands and it felt easier...maybe I wasn't doing it right?

Have to go, going to see Phantom of the Opera tonight, missing Combat but hey ho :)

Happy training!

Nai i love to swim too, it's just the bike i hate. LOL What i WIMP i am! I like my running, so wouldn't be swapping that out. If you were here i'd run with you and get you motivated! LOL. I run with DD in a babyjogger (google images it to see one :)) which means i'm spending a bit of time for ME but with HER too. If you want to talk about run training i am a bore on the subject (though NO expert!). You might find your times improve if you stick to 3ish runs/week and make one long, one fast and one easy. Like if i were you i'd aim to be running about 18-20k but doing one 10k at an easy pace, one tempo (that's where you run at race pace) for 3-5k and one recovery (that's another easy one) 5k a week and then junk miles (extra just because you like running - not likely if you hate it!) if you feel like it. I'm training for a 10k in May. I had an injury a few weeks back so i'm behind in training and at the moment i'm running:
Monday: 5-7k recovery (11mins/mile with buggy)
Wednesday: junk 5-8k (sometimes i do sprints to bulk my hams, sometimes i do 5k tempo, sometimes i do 8k steady)
Thursday: 5-7k tempo (9:50/mile with buggy, 8:50/mile without)
Saturday: 10k long/slow (11mins/mile with buggy)

My long runs will peak at about 15k and my tempo's at 8k before the race. If you regularly run 1.5-2x the distance you are racing you get MUCH faster. With running it's quality of training not quantity of runs which will really benefit you, and less is more when it comes to relative beginners (like if you're wanting to get your 5k split from 32mins to 27mins. If you want to get it from 21mins to 19mins then you need help and advice beyond what i can offer LOL).

Rachel i haven't done ANY combat, never tried it! To be honest i'm not sure i fancy it, i hear it sometimes when i'm passing the studio and there seems to be a lot of aggression in it, like not the moves, but the instructor screaming "kick your enemy! kick kick kick!" I go there to RELAX! I prefer the hard-work-but-happy vibe in Pump. We're thinking of trying Step some time this spring but my gym buddy has her thesis to finish first :)

If you're suffering a weak pelvic floor, don't suffer on, see the doctor. I know several people who needed ONE session with a physio to get great technique and had full control again within a few weeks. Worth a go. Don't let it be an obstacle if you want to run. I know 2 fifty-somethings who run with incontinence towels in their shorts. Both have had hysterectomies and have post-op issues ongoing but both say NO WAY is running going out the window for that! Come on girl! You can tackle Les Mills classes, getting this sorted will be NOTHING ;)

Bx

Rachel - It is easier on your hands, but if you keep it longer and consentrate on sucking in your tummy and making your back strong, you will get the same work-out :) And I reread my post and it is a bit confussing. I MEANT to say you must take the weight on your arms (the part which are on the floor) So like Bec said, by dropping your head and relaxing your shoulders, it makes it a TAD bit easier.

How was Phantom of the Opera??? Have always wanted to see that, but never really got the chance.

Bit personal, but I have been wondering for a WEEK - Bec, what kind of job do you have???

HAH! I'm a single stay at home mother on welfare!

I have an MA in history and have worked for the NHS in socio-epidemiology research and smoking cessation but we decided before DD was born that we wanted her raised by her parents and not in childcare (personal decision, not a judgement of others who choose or have to work!) though since we split up that has fallen entirely on me. I'm glad i'm doing it, she's very smart and ahead in her development and i think for my family it was the right decision, though the loneliness and poverty can get a bit tiring at times...

Bx

LOL ok, SAHM GREAT JOB!!. Some of your posts are extreamly well put together and you have knowledge of various topics, so for the love of me I could not figure out what job you have, or degrees ect. And all the free time for running - sounded like something worth looking into :p
:redface: I had to google socio-epidemiology!!

LOL! I didn't know ANYTHING about epidemiology before that work either! The project was a comparison of accident and suicide rates across europe to see if other countries were doing anything the UK could be doing to improve things. Quite interesting stuff, but ultimately a lot of what is culturally inherant can't be translated. :)

I try to run at naptime or thereabouts so she can sleep through it (can be boring for her sitting in the jogger for 65mins) but if the weather's nice we go out with her awake and after i've run she gets out and does her "runnins" with me striding beside her. She's already got great pace :)

My ultimate goal is to be a writer of books, following in my grandmother's and great grandfather's footsteps, but i think DD will be a good bit older before i have time to write anything longer than a post on here... :D

Bx

As the person who introduced BB to the couch to 5k, I was a bit embarrassed that I wasn't able to do the program myself, so I've been feeling a bit useless since then.

But today I read an interesting post on another forum about how to break bad habits - mine is putting off exercise - and I promptly dragged my sorry wobbly butt off to a pump class - my first in AGES!

And it was GREAT! So now I'm posting in here as a sign of my commitment to myself to KEEP IT UP!! :redface:

YAY Mrs P!!!! Welcome back to the burn! LOL.

What happened with the couch to 5k? The thread went quiet and never perked up again...

Bx

Bec - I think you will be a very good writer :)

Welcome Mrs P *wave*

Small report:

Monday: Supposed to be a 3-4mile recovery run, but had to stopafter 1.5miles as had terrible acid reflux and mouth kept filling with puke *Bleurgh!!!* Awful :(
Tuesday: REALLY REALLY FANTASTIC Bodypump class. Worked my butt off but felt SO good and managed lots more than i did at the 1st class after relaunch.
Wednesday: Just did a 4mile tempo run with the jogger.
0.5mile warm-up (12min/mile)
mile 1: 9:37/mile
mile 2: (recovery from massive hill which is SO HARD with the buggy) 11:20/mile
mile 3: 9:46/mile
0.5mile cool off (12min/mile)

Not as fast as i'd hoped but the day after pump is NEVER ideal for speed :D

Bx

My small report:

Sunday: 6km walk (ok so it was 3km to the pub, 2 pints of Guinness and 3km home but I was pushing the pram and it was quite hilly).
Monday: flu vaccination so just some ab work at home (arm was sore :( )
Tuesday: cycle to work 30min each way plus a 4.5km run
Wednesday: 6.6km walk/run home from work (note to self: don't run with a FULL backpack)
Thursday: cycle to work 30 min each way.

Plan to do a run Friday & Saturday.... see how it goes :D

Welcome MrsP!! I hope we can all help to motivate you!

I'm glad you put about going to the Dr Bec, i'll definatly go. I had thought it was just up to me and my PFE!

You should give Combat a go at least once! It isn't really aggresive, I mean you never actually touch anyone and it's good for getting rid of your frustrations!! Step is great too. It's my second favourite ;)

Phantom was brilliant. I had seen it twice in London and this was easily as good. It was toned down as it was the touring version (smaller sets, chorus etc) but the men that played the leads were wonderful. I was is floods from the overture!

A bit of a set-back from my side :( Yesterday I was sitting on the floor leaning against the wall watching the kids in the bath and when I got up something really dodgy happened to my back. I think it may be the sciatic nerve?? It bloody kills and I can barely bend over. DH sat me down and said in no uncertain terms I have to listen to him and take a break :( It's like my body is falling apart with the shin splints, bad hip and shoulder and now my back I really don't have a choice. So I have cancelled all child care at the gym till Tues night and hopefully i'll be able to go back then. Please cross your fingers for me :pray:

It sucks and I have been stomping around like a toddler in a temper tantrum ever since.

Anyone have any ideas what could help? I was thinking maybe walking? Or a Step class (only joking!)?

Hi ladies, hope you don't mind me popping in but i am starting back up with the exercise after having my princess nearly 6 weeks ago and noticed that you all do the classes i like, when did you guys start back with them after having your bubbas? My back is really weak and i saw my trainer 2 weeks ago and she said i should wait until 7 weeks before i start. There is no way i could run or do anything too 'bouncy' as i would need an extra set of hands to hold my bb's hehe. Any suggestions?????

RachelM, i have had lots of sciatic probs in the past and have a great chiropractor which is what works for me as it is usually my back or pelvis out which is pushing on a nerve. If you don't like chiros etc then lots of heat packs and stretching or you could also try ice for 15 mins on 15 mins off. Hamstring stretches work for me too.

I started back after 2 weeks (c/s) just doing walking and built up to jogging by 8 weeks. After 6 weeks I also started a mums & bubs class that was run by a physio. She concentrated on building up the core muscles slowly and gave options for lower/higher intensity in the exercise based on your recovery. I would highly recommend you looking in to something like that. Ours was run by our local Neighbourhood House and my MHCN gave me the information.

Thanks Allgirls, I hadn't thought about hammy stretches, i'll try that in a minute. Well I have started my week away from the gym by having a Whopper and chips and i'm now getting stuck into the booze (doesn't matter if I have a hangover tomorrow - i'm not going to the gym :( ) DH is laughing at me saying i'm in mourning but you all know what it's like!

I started back after DD2 at 6 weeks which was the earliest I could get her into their childcare. I went straight back to Combat and Pump but it took at least a month to get even a small amount of my fitness back. The first Combat class I did I actually threw up in the middle (in the loo!) because I pushed myself so hard, so take it easy!

Oh, and invest in a good bra, I have never had big boobs but my friend swears by Myers sports bras but you have to get properly measured. Good luck!!

Hi Allgirls :)

I was back in the gym 5 MONTHS after having dd!! :lol: She was bit of a handfull and I had a full-time job AND work for my husband, so did not have much time. I actually got back into the routine fairly quickly and regained my fittness fast.

I don't even want to give you guys an update of my "gym" week, because it consisted of only two classes on Monday :( Thuesdays there are no classes and Yesterday I slept in, because dd had a wicked night and I was up with her. Today I just did not have a ride (my car is in the shop) so I got to spend the whole morning in DH's shop - yay :rolleyes:
Going to have a fitball class tomorrow and going for a stroll with dd on Saturday.

Thanx girls looking forward to it but know the first week or 2 might be a bit tough.

Nadine216 what is the fitball class like? Never done that one.

Rachel hope your back is feeling better.

:( :redface: did not went to the gym today!!! Something's up with my tonsils. I am so SICK of being SICK. My body is totally rebelling against me ... I think I might be getting old

Allgirls - I just adore my fitball classes. It strenghtens your core and work your deep muscles, so while in class you don't really sweat or get your heart rate up high (sometimes, we would do spesific exercise to get your heart pumping, espesially when we do "hold-it" moves), you just feel the burn and the next morning you curse the burn :lol: I do fitball to tone. If you consentrate real hard on the exercise and your breathing, you get a hell of a work-out. It's also a great way to build up your strenght after c/s ... easy does it. You should try it sometime :) Ask your trainer to incorporate fitball exercises (especially crunches) in your routine.

Grrr! Didn't get to go for my run today as I went to the GP and had some blood taken and she told me not to :( I did do a fair bit of walking though. Will try to get out for a run tomorrow.

Why did she told you that you can't run??

Just for the few hours after the blood was taken she said not to exert myself too much - also not to lift anything heavy. But seeing that I had the blood taken in the afternoon it meant that there was no time left after a few hours.... Today is fine though.

Well i'm back at the gym tonight after a week off (almost) going to take it easy and just do Combat. Bought some wraps today which i'm going to use today if I can figure out how to get them on without looking like i've got bandages up both arms :dunno:

And for anyone who is thinking of having an easy week exercise wise then...:whip: how cool are the new smiles!

Nadine hope you're feeling better now.

Happy training!

PS don't you think we need some little exercise smilies :D

Thanks Nadine i'm going to give that a go this week. Not good being sick you poor thing hope you get better soon

I started at the gym today, it was a bit of a juggling act being school hols and all. Did RPM/spin and did quite well, worked hard. Hope to get there at least 4 times this week :pray: if all goes to plan.

Grr!! Can't do anything yesterday or today as I came down with an evil gastro bug. Blah! I climbed some stairs this morning and nearly passed out. Will try some gentle walking tomorrow to see how I go...

Ladies (and gents!) - I'm fairly unfit, but came up with the potentially good idea of trying to ride my bike to and from the train station (ie then to work).

It's 6km, not too many hills except for a killer one on the way home!

Can anyone estimate how long they think that would take to ride? There's cycle paths the whole way, and a couple of sets of lights to get through.

I think I'd probably try a 'dummy run' on a weekend first, because if I'm absolutely stuffed and sweaty and red and gross, I don't really want to get on a train and gross people out in peak hour!!

I ride 7.5km to work through traffic, on roads and lots of traffic lights. It normally takes between 25 and 30 min. I would allow 30 - 45 min initially if you are going to take it pretty easy. You can always reduce the time once you get fitter and get used to the ride.

GOOD ON YOU for starting to ride as well!!!

Rac - thanks, I'm am feeling better ... and PREGNANT!!!! I would LOVE some exercise smilies, one doing push-ups!!!

So in the light of the above, I am going to cut out my stepclasses (for the moment) :( to keep my loving (read overprotective) husband happy and off my back and I am just going to do the fitball classes. I'll have a chat with my gyne WITH DH PRESENT and bring up the topic of exercise and then adjust my routine. I have wicked sore abs from monday's class, so I am feeling pumped. Having sore muscles, for me, is a good thing, makes me feel like I worked for it. My goal for this pregnancy is to work my legs. butt and thighs. I don't want to go up a dress size in that deparment. Hmmmm - lunges *gag* :p

MrsP - that sounds like a good idea. I would do a test run over the weekend, like you said, just to make sure how long it's going to take you to drive that.

YAY NADINE :happyforyou: CONGRATULATIONS

Thanks :redface:

WOOOOT!!!!!! Nadine!!!! So happy for you hun! Congratulations! ;)

I'm having an easy couple of weeks. Did a speed run last weds, then visiting friends Thursday, with DP Friday night, and all day Saturday, then took DD over to see his folks on Sunday so she and his niece could play together. Managed a long and slow 5.5miles on Sunday morning (60mins) so took yesterday as a rest day (am being far more strict about training to avoid getting hurt on the run up to the 10k on May 18th). Was kind of wanting to run today but i have a friend and her 2 kids (ages just one and 3 in June, mine was 2 three days before hers was 1, gonna be a mad house with 3 under 3!) coming to stay tonight so i've been straightening the house up, and then the only good bit in the weather i was stuck in waiting for a delivery from the supermarket (LOVE getting my delivery - who wants to carry 42 cans of tomatoes, 11.5kg pasta, 24 loo rolls, 9kg of washing powder and 180 nappies home on a bus!) so i haven't been out to run so far. I could go now but don't know when friend is coming. Was only planning 2 or 3 miles recovery anyway, so it skipping it makes no difference really, just habit telling me to get out there!

XP has lost his job and thinks his new one is going to be shift work which will make bodypump impossible one week in 2. I'm trying to talk DP into coming to one on Sunday afternoon instead as his is monday night and he misses it a fair bit because if the drive home takes too long the tickets are sold out already when he gets to the gym.

My new running tights and bottle FINALLY arrived today. The tights are not black like i ordered but i'd suspected that when he said black/pink on the phone he meant navy/pink since that's all they had listed on the website. Ah well, no biggie. I am too tall though, they cover my knees but don't reach the swell of my calf like they do on the model! Can't wait to try them out...

Congrats again Nadine - a very H&H 9 months to you, and DON'T think you can duck out of here just because you're UTD! We want reports on every antenatal fitness class there is near you! Aquanatal, yoganatal, bungeenatal (maybe not that one!) ;)

Bx