The final few

I had my usual session with Trevor on Sunday morning. After my 5-minute warm-up on the bike, I spent 10 minutes on the stepping machine. I hadn’t used it with Trevor before and couldn’t figure out how to power it up! Luckily (I suppose) he told me that with the circuit we were using it for it didn’t really need to be powered up.

  • Combined step/glute kickback x 15 on each side
  • Quick steps keeping the pedals at the top of the machine x 30
  • Repeat for 10 minutes

It was more tiring than it sounds! After that I did the following circuit:

  • Combined squat/upright row (using the cable machine) x 15
  • Lateral pulldown (wide grip) x 15
  • Mountain climbers x 15
  • Reverse treadmill mountain climbers (my elbows were on a bench) x 10 steps
  • Treadmill x 3 min at 5 km/h
  • Rest

After a water break I did that circuit again. I have no idea where Trevor got the idea to do the reverse mountain climbers on a treadmill but it was the most unnatural sensation! It’s also something I wouldn’t be able to do on my own – who would start and stop the treadmill? Weird, weird, weird.

Another water break and we went outside to do some boxing by the pool.

  • Pad work x 45 s
  • Squats x 30 s
  • Pad word x 45 s
  • Run around the pool x 1 lap
  • Step ups x 30 s
  • Pad work x 45 s
  • Run around the pool x 1 lap
  • Squat off step with side leg raise x 20 s on each side
  • Pad work x 45 s
  • Run around the pool x 1 lap
  • Walking lunges x 2 lengths
  • Push-ups x 30 s
  • Pad work x 45 s

We went back in and I thought it was just to collect my stuff but I had a few more minutes to go. I did 5 minutes on the treadmill at 5 km/h with an incline of 7%. Some stretching came after that and I was done. ‘What are you doing the rest of the day?’ Trevor asked. ‘Recovering,’ I replied.

I didn’t go to the gym on Monday morning but by the afternoon I was feeling a bit restless and decided to go. All I did was 5 minutes on the bike and 20 minutes on the treadmill but it was better than sitting around upstairs.

I had another session with Trevor on Wednesday. After a 7-minute bike warm-up I did this circuit:

  • Good mornings (with the bar) x 10
  • Curtsey lunges (with the bar) x 20 (10 on each side)
  • Combined squat/hammer curl (10-lb weights) x 10
  • Abductor machine x 20 (40 kg, with a pulse)
  • Bench step-ups x 20 (10 on each side)
  • Rest

The curtsey lunges were actually really uncomfortable on my left knee so Trevor left them out of the next couple of rounds. In the second set, I did 15 of each exercise and increased the weight of the abductor machine to 45 kg (still doing 20 reps). In the third set, I did 20 of each exercise and increased the weight of the abductor machine to 47.5 kg (still doing 20 reps). After a water break, I spent 15 minutes on the treadmill at 5 km/h:

  • 0% incline x 1 min
  • 5% incline x 1 min
  • 7% incline x 1 min
  • 9% incline x 1 min
  • 11% incline x 1 min
  • 13% incline x 1 min
  • 15% incline x 1 min
  • Repeat x 7 min
  • 0% incline x 1 min

I hate the incline! And then there was very little boxing at the end:

  • High knees/oblique twist x 45 s
  • Pad work x 1 min 15 s
  • Side squats x 45 s
  • Pad work x 1 min 15 s
  • Rest x 45 s
  • Pad work x 1 min 45 s

I did some stretches after that and was done.

I woke up on Thursday and my glutes were on fire. I went back to the gym that morning. I did 5 minutes on the bike, 20 minutes on the treadmill and two sets of tricep extensions and lateral pulldowns.

I had a crazy weekend and didn’t get back to the gym again this week.

Low point of the week? Again, the weekend was all about eating and drinking.

High point of the week? Can’t really think of anything!

Weight loss? Ugh.

Blablabla

Read more updates here.

Your week ahead (14-20 December 2014)

Have a wonderful week…

Aries

Wands Queen

Queen of Wands – being attractive – being appealing and popular, making friends easily, having great sex appeal; being wholehearted – being loaded with enthusiasm, being open and sincere; being energetic – being vigorous and strong, being a natural athlete; being cheerful – having a warm and sunny disposition, having an encouraging word for all; being self-assured – having faith in your abilities, quietly demonstrating self-confidence

Taurus

Wands 4

4 of Wands – celebrating – rejoicing over an event, observing an anniversary or milestone or special time, enjoying well-deserved rewards; seeking freedom – breaking free of bonds, cutting loose, letting go of limitations; feeling excited – bubbling over with delight, feeling jubilant, being surprised

Gemini

16 The Tower

The Tower – going through sudden change – experiencing upheaval, being in chaos; releasing – exploding, erupting in anger; falling down – suffering a blow to the ego, experiencing a crash; having a revelation – exposing what was hidden, seeing everything in a flash

Cancer

Swords Queen

Queen of Swords – being honest – facing the truth, even if it’s unpleasant, playing by the rules, avoiding lies and deception; being astute – sizing up a situation quickly, being quick on the uptake; being forthright – getting to the heart of the matter, being candid when necessary; being witty – never taking anything too seriously; being experienced – having seen and done it all, having realistic expectations

Leo

Pentacles 9

9 of Pentacles – being disciplined – exercising self-control, sticking to a programme, reining in impulses; relying on yourself – handling the situation alone, doing it all by yourself, wanting to be alone; pursuing refinement – achieving a comfortable lifestyle, being tactful and diplomatic, remembering to be gracious

Virgo

Pentacles Queen

Queen of Pentacles – being nurturing – giving love and support, making people feel better; being big-hearted – giving freely and abundantly; being down-to-earth – handling problems matter-of-factly, taking a simple and sensible approach; being resourceful – making a little go a long way, being handy and versatile; being trustworthy – being loyal and steadfast, keeping confidences and secrets

Libra

02 The High Priestess

The High Priestess – staying non-active – withdrawing from involvement, being receptive to influence, waiting patiently; accessing the unconscious – using your intuition, trusting your inner voice, being aware of a larger reality; seeing the potential – allowing development, opening to what could be; sensing the mystery – opening to the unknown, seeking what is concealed, looking beyond the obvious

Scorpio

07 The Chariot

The Chariot – achieving victory – reaching your goal, winning, beating the competition; using your will – rising above temptation, focusing your intent, concentrating your energies; asserting yourself – knowing who you are, feeling self-confident, having faith in yourself; achieving hard control – getting your way, maintaining discipline, curbing impulses

Sagittarius

09 The Hermit

The Hermit – being introspective – thinking things over, looking for answers within, needing to understand; searching – wanting the truth at all costs, desiring a new direction, needing more; receiving/giving guidance – going to or being a mentor, turning to or being a trusted teacher; seeking solitude – needing to be alone, desiring stillness, experiencing seclusion

Capricorn

Swords 3

3 of Swords – feeling heartbreak – having your feelings hurt, getting some unsettling news, being disappointed; feeling lonely – feeling lost, being separated, wandering far from home; experiencing betrayal – being let down, breaking your word, finding your trust misplaced

Aquarius

Cups 5

5 of Cups – suffering a loss – letting go of a hope, being defeated, saying goodbye; feeling bereft – breaking up a relationship, longing to be reunited, feeling sorrow; feeling regret – being disappointed by events, wanting to turn back the clock, believing you made the wrong choice, wishing for what might have been

Pisces

08 Strength

Strength – showing strength – having stamina, being a rock; being patient – refusing to get angry, taking time, maintaining composure; being compassionate – understanding what others are feeling, giving others lots of space, being kind; achieving soft control – guiding indirectly, being able to influence, demonstrating the strength of love

For your monthly readings, click here.

For your weekly readings, click here.

For a personal tarot reading, please contact me.

The final few

I had my usual session with Trevor on Sunday morning. After my warm-up on the bike, I did the following circuit between the treadmill and weighted exercises:

  • 1 min x 5 km
  • 1 min x 7 km
  • 1 min x 7 km (5% incline)
  • Squats x 30 seconds (once the treadmill had stopped)
  • 1 min x 5 km
  • 1 min x 7 km
  • 1 min x 7 km (5% incline)
  • Side lunges (with 3-kg weights) x 30 seconds
  • 1 min x 5 km
  • 1 min x 5.5 km (10% incline with 3-kg weights)
  • 1 min x 5.5 km (15% incline with 3-kg weights)
  • 1 min x 5 km
  • 1 min x 7 km
  • 1 min x 7 km (5% incline)

After that I did the following circuit:

  • Glute kickbacks with straight leg x 20 on each side (similar to the video but there was a bench behind me and I’d have to raise and lower my leg over it from one side to the other)
  • Hip raises off the bench x 10
  • Single-leg hip raises x 5 on each side
  • Combined bench squats/lateral leg raises (with the body bar) x 20 (alternating 10 on each side)
  • Single-leg deadlifts (with the bar) x 10 on each side
  • Running outside x 4 lengths of the pool area
  • Rest

It was another tough circuit for the lower body! After some water and a rest, I did the circuit again. It was all the same but this time I did 6 lengths of the pool. I had some more water after that and thought we were done. But no, Trevor pulled out the boxing gloves and we did 10 minutes of boxing combined with active rest:

  • Squats x 45 seconds
  • Boxing x 1 min 15 seconds
  • Knee raises x 45 seconds
  • Boxing x 1 min 15 seconds
  • Rest x 45 seconds
  • Boxing x 1 min 15 seconds
  • Rest x 45 seconds
  • Boxing x 1 min 15 seconds

I told Trevor that every time he told me to do upper cuts I was giving him the finger inside the boxing gloves. Haha! After that I did some stretches and we were finished. I woke up really sore on Monday – and sent the photo below to Trevor!

Tuesday was a public holiday and I didn’t have yoga. I actually didn’t work out again in the week. I felt tired and drained and didn’t feel like doing anything. I even cancelled my Wednesday morning session with Trevor.

Low point of the week? I only went to the gym once. I felt tired all week.

High point of the week? I can’t think of anything actually.

Weight loss? In spite of not working out, I lost 1 kg. Perhaps that’s the trick??

2014-11-30 20.16.14

Read more updates here.

Your week ahead (7-13 December 2014)

Have a wonderful week…

Aries

Swords 4

4 of Swords – resting – taking a break, giving your body time to heal, taking life easy; contemplating – taking time alone to think, standing back from the situation, reviewing where you are; quietly preparing – making sure your base is secure, tying up loose ends, stabilising

Taurus

Wands 3

3 of Wands – exploring the unknown – expanding horizons, leaving the secure behind; having foresight – getting a premonition, being visionary; demonstrating leadership – assuming a responsible position, showing others the way

Gemini

15 The Devil

The Devil – experiencing bondage – being obsessed, being addicted and enslaved, losing independence; focusing on the material – forgetting the spiritual, getting and spending, being caught up in appearances; staying in ignorance – being unaware, choosing to stay in the dark, fearing the unknown; feeling hopeless – believing the worst, lacking faith, thinking negatively

Cancer

Cups Princess

Princess of Cups – being emotional – being moved or touched, letting your feelings show, being sentimental or romantic; being intuitive – acting on a hunch, trusting your gut reaction, having a psychic experience; being intimate – starting or renewing a love affair, getting closer to someone, solidifying a friendship; being loving – forgiving yourself, forgiving someone who has hurt you, mending a broken relationship

Leo

Cups Prince

Prince of Cups – finding a balance between being romantic/over-emotional – remembering special occasions/blowing hot and cold in affections; being imaginative/fanciful – spinning marvelous tales/having an overactive imagination; being sensitive/temperamental – responding deeply to life/getting melancholy and depressed; being refined/over-refined – being suave and gracious/getting overwhelmed by pressure; being introspective/introverted – seeking below the surface/being unable to relax around others

Virgo

Swords Queen

Queen of Swords – being honest – facing the truth, even if it’s unpleasant, playing by the rules, avoiding lies and deception; being astute – sizing up a situation quickly, being quick on the uptake; being forthright – getting to the heart of the matter, being candid when necessary; being witty – never taking anything too seriously; being experienced – having seen and done it all, having realistic expectations

Libra

Pentacles King

King of Pentacles – being enterprising – making any venture successful, attracting wealth, having the Midas touch; being adept – having quick reflexes, handling any situation competently, having a wide range of abilities; being reliable – being counted on in a crisis, assuming responsibility, meeting all commitments and promises; being supporting – encouraging the accomplishments of others, sponsoring worthwhile projects, readily jumping in to help; being steady – having a stabilising influence, maintaining a calm approach, avoiding mood and behaviour swings

Scorpio

Wands 8

8 of Wands – taking quick action – making your move, putting plans into action, rushing into a new area; coming to a conclusion – closing out an activity, completing unfinished business, having all elements come together; receiving news – getting an important message, finding the missing puzzle piece, having a meaningful conversation

Sagittarius

Wands King

King of Wands – being creative – having natural artistic ability, being original and inventive; being inspiring – setting an example others want to follow; being forceful – carrying authority naturally; being charismatic – magnetically attracting others, naturally becoming the focus of attention; being bold – being intrepid, daring to stand and be different

Capricorn

Pentacles 10

10 of Pentacles – enjoying affluence – feeling financially secure, having a good run of fortune, being free from money problems; seeking permanence – looking for a solution that will last, having an orderly family life, being concerned with the long term; following convention – being conservative, taking part in traditions, proceeding according to the rules

Aquarius

05 The Hierophant

The Hierophant – getting an education – pursuing knowledge, seeking a deeper meaning; having a belief system – identifying a world view, knowing where to put your faith; conforming – fitting in, doing what’s expected; identifying with a group – devoting energy to a group, feeling loyal to others

Pisces

Pentacles 6

6 of Pentacles – be generous – you are either about to be the beneficiary or giver of something with value; share what you have – there is always someone who needs it; generosity does not have to have monetary value – it could be a listening ear, spiritual support, etc.; don’t be too proud to accept what is offered, if you are the intended recipient

For your monthly readings, click here.

For your weekly readings, click here.

For a personal tarot reading, please contact me.

The final few

I had my usual session with Trevor on Sunday morning. After my warm-up on the bike, I spent 13 minutes on the treadmill:

  • 1 min x 5 km
  • 1 min x 5 km (5% incline)
  • 2 min x 7 km (5% incline)
  • 1 min x 5 km
  • 2 min x 7 km (5% incline)
  • 1 min x 5 km
  • 2 min x 7 km (5% incline)
  • 1 min x 5 km
  • 2 min x 7 km (5% incline)

After that I did the following circuit:

  • Squats x 20
  • Kettlebell combo (with a 10-lb weight): Side squat, wood chopper, reverse lunge, shoulder press x 10 on each side
  • High/low planks x 8 (similar to the video but switching hands between the bench and the floor)
  • Combined bench squat/dumbbell punches (3-kg weights) x 10
  • Combined bench step-overs/burpees x 10
  • Combined tricep dips/alternating knee-ins x 10
  • Treadmill x 4 min (5.5 km, 7% incline)
  • Rest

It was a tough circuit and I wasn’t sure which exercise was the hardest! The kettlebell combo was like remembering choreography. Trevor told me he was exercising my brain as well as my body. That’s all very well, I replied, but couldn’t he just give me a Sudoku? The high/low planks were tough – I’d previously done them off a treadmill, but the bench was much higher and pulling myself back up was difficult. In the second round, my knees were aching a bit so instead of the kettlebell combo I did 10 combined deadlifts/bent over rows with 15-lb weights. I also only did 3 minutes on the treadmill at the end of the second set, but again at 5.5 km with a 7% incline. After that I did some stretching and was done for the day.

We had our usual yoga class on Tuesday morning – nothing new to report there!

I had another session with Trevor on Wednesday. After my 5-minute bike warm-up I did this circuit:

It was hard. And it was all about my lower body. My thighs felt like jelly when I was done with that circuit. After a rest, I had to do the circuit again, but without the treadmill at the end. Trevor suggested I try the second set with the 3-kg weights but when he saw my expression he didn’t suggest it again!

I did some stretches after that and was done.

I didn’t work out again that week. I had more visitors in town and it was all about food and drinks.

Low point of the week? Eating and drinking a lot. I was out for lunch and dinner on Tuesday, lunch and dinner on Wednesday, dinner on Thursday and Friday, and lunch and dinner on Saturday. Crazy!

High point of the week? Not being in as much pain as I thought I’d be after that crazy lower body circuit on Wednesday.

Weight loss? I’ve put on weight – I don’t want to talk about it…

Brain

Read more updates here.