The final few

On Sunday the 20th of November I skipped the gym. We’d had a late night at home and my mum and I were also taking my sister-in-law and nephew to the airport in the morning. I think I’d mentally written off the week already though.

I had a session with Pete on Monday morning. I did some stretches and 400 m on the cross-trainer, had some water and began the workout. The first group of exercises consisted of:

  • Glute bridges x 20 (20-lb weights)
  • Goblet squats x 12 (25-lb weight)
  • Romanian deadlifts x 12 (20-lb weights)
  • Quick feet (stepping out and in quickly) x 20 s
  • Rest and repeat two more times

I had some water and did an abs circuit:

  • Mountain climbers x 30 s
  • High to low V-sit x 30 s
  • Weighted crunches x 30 (10-lb weights)
  • Reverse wood chop x 10 on each knee (10-lb weight)
  • Hanging knee raises x 10

The next group of exercises consisted of:

  • Pushups x 12
  • Fly x 12 (15/10-lb weights)
  • Chest press x 12 (4 bars)
  • Jumping jacks x 20
  • Rest and repeat two more times

In the first set, I used 15-lb weights when doing the fly, but it was just too heavy for me so Pete gave me the 10-lb dumbbells for the next two sets. After those three sets, I did another round of the abs circuit.

The next group of exercises were:

  • Bent over row x 12 (15-lb weights)
  • Prone fly x 12 (3-kg weights)
  • Lateral pulldown x 12 (narrow underhand grip)
  • Butt kickers x 20
  • Rest and repeat two more times

And I was done! I did some stretches and went home.

I skipped Tuesday. I told Pete I was going to take a few days off as I was just feeling unmotivated and tired… So apart from my sessions with Pete, I didn’t do much.

I had a session with him on Wednesday. I began with some stretches, 10 minutes on the treadmill (walking x 3 min, walk/run x 4 min, run x 3 min) and more stretching. The second group of stretches is more dynamic now – it includes lunges, walkouts, pushups, back extensions, airplanes – some of it is so tedious.

Anyway… after stretching for what seemed like forever, I did 8 minutes on the cross-trainer, sprinting for 20 s and then going a bit more easy for 10 s. Next came an abs circuit:

  • Single leg lowering x 20, alternating
  • Elbow to knee crunches x 10 on each side
  • Butterfly situps x 10

I had some water and did the next Tabata circuit for 4 minutes:

  • Reverse lunges, alternating x 20 s
  • Rest x 10 s
  • Jumping jacks x 20 s
  • Rest x 10 s
  • Combined squat/press x 20 s (15-lb weights)
  • Rest x 10 s
  • Quick feet x 20 s
  • Rest x 10 s
  • Repeat

I did the same abs circuit as before, had some more water and then moved on to the next Tabata circuit for 4 minutes:

  • Combined lunge/bent over row x 20 s (15-lb weight)
  • Rest x 10 s
  • Butt kickers x 20 s
  • Rest x 10 s
  • Combined lunge/bent over row x 20 s (15-lb weight), the other side
  • Rest x 10 s
  • High knees x 20 s
  • Rest x 10 s
  • Repeat

I did the same abs circuit again and finished off with some stretches.

I didn’t work out again over the weekend.

I had intended to go to the gym on Sunday the 27th but I’d been at an all-day barbecue the day before and woke up with a terrible hangover!

I had a session with Pete on Monday morning. I began with some stretches, a 400-m run on the treadmill and then some more stretches. I had some water and began the first group of exercises:

  • Deep squat x 12
  • Squat pulses x 10 (20-lb weight)
  • Romanian deadlift x 10 (20-lb weights)
  • Combined curtsey lunge/side lunge x 5 on each side

I was supposed to do three sets of that, but I could feel my knee starting to twinge when I was doing the curtsey lunges. In the end, I only did two sets. I had a short break and did an abs circuit:

  • Leg sweeps x 30 s
  • Russian twists x 20 (10-lb weight)
  • Hip rolls x 30 s
  • Butterfly situps x 15 (10-lb weight)

I had some water and did the next group of exercises:

  • Pushups x 12
  • Upward raise x 10 (10-lb weights)
  • Tricep kickbacks x 10 (10-lb weights)
  • Rest and repeat two more times

I did another set of the abs circuit and moved on to the next group of exercises:

  • Lateral pulldown x 12 (narrow underhand grip)
  • Pullovers x 10 (10-lb weights)
  • Bicep curls x 10 (10-lb weights)
  • Rest and repeat two more times

I did one more set of abs and finished off by stretching.

I skipped the gym on Tuesday and had another session with Pete on Wednesday morning. I began with stretching, a 400-m run on the treadmill and more stretching. I had some water and then did 7 minutes of the following exercises:

  • Kettlebell swings x 20
  • Skaters x 20
  • Combined bicep curl/press x 10 (10-lb weights)

I had to do that circuit as many times as I could in 7 minutes. After a short break, I did an abs circuit:

  • Crab lifts x 20
  • Single leg raise x 10 on each side
  • Russian twists x 20
  • Toe touches x 20

I did another group of exercises for 7 minutes:

  • Tricep dips x 12
  • Bent over row x 12 (10-lb weights)
  • Side step shuttle run x 30 s
  • Rest x 10 s
  • Side step shuttle run x 20 s
  • Rest x 10 s
  • Side step shuttle run x 10 s
  • Continue from the beginning, no rest

I had a short rest and did another set of the abs circuit. Then, there was another 7-minute group of exercises:

  • Prone fly x 12 (10-lb weights)
  • Incline pushups x 12
  • Cross-trainer x 400 m

There was one more set of abs and I finished off with stretches.

I didn’t work out again over the weekend.

Distance covered? 0 km.

Low point of the two weeks? Not being very motivated at all. If I could have stayed in bed for two weeks, I would have. November was a weird month – I’m glad it’s over.

High point of the week? My knees had stopped aching by the end of my gym break.

Weight loss? Meh.

Read more updates here.

Your week ahead (4-10 December 2016)

Have a great week!

Aries

The Chariot – it’s time to move forward actively with your plans. Keep that ego in check when you need to, and enjoy this time of power and motivation. Keywords: journeys, determination, willpower, progress, friction, guidance, protection

Taurus

pentacles-ace

Ace of Pentacles – maximise your good fortune and make your money work for you; you deserve it. It’s a time to make a wise financial decision. Keywords: beginnings, finances, new job, success, property, security, creativity

Gemini

9 of Cups – you’re perfectly placed to manifest what you dream of, so make your wish. Keywords: happiness, support, love, entertaining, harmony at home, relationships, abundance

Cancer

swords-9

9 of Swords – what ties you in knots at 3am looks small in the light of day. Try to keep perspective when negative thoughts get in the way. Keywords: panic attack, fear, guilt, insomnia, nightmares, stress, mental overload

Leo

Knight of Swords – avoid being drawn into drama more than is necessary. Try not to take this setback personally; it’s their fight, not yours. Keywords: battles, confrontation, stress, unstoppable force, manipulation, immaturity, instability

Virgo

cups-queen

Queen of Cups – tune in to your nurturing side. In decision-making, your emotional intelligence is your best guide. Keywords: love, nurturing, generosity, sympathy, protection, care, emotion

Libra

cups-2

2 of Cups – appreciate love and trust in your relationships. Keywords: soul mates, karma, love, intimacy, connection, healing, union

Scorpio

3 of Wands – think laterally; try new ways to fire your communication and creativity. Keywords: travel, relationships, weddings, originality, success, the arts, sport

Sagittarius

swords-3

3 of Swords – feel the pain and see the truth of the matter. This situation has happened for a reason. Keywords: heartbreak, sorrow, betrayal, loss, affairs of the heart, break-ups, tears

Capricorn

17-the-star

The Star – follow your heart and respect your inner knowing. Trust that the universe will bring you whatever you need. Keywords: creativity, dreams, intuition, healing, spiritual path, rebirth, wishes

Aquarius

wands-king

King of Wands – explore your passions and look to unconventional people and new places. Keywords: energy, creativity, power, wisdom, passion, freedom, openness

Pisces

09-the-hermit

The Hermit – try not to resist aloneness. It gives you time for contemplation and healing, to find the answers you need, and know yourself more deeply. Keywords: thought, retreat, travel, inner journeys, solitude, seclusion, protection

For your monthly readings, click here.

For your weekly readings, click here.

For a daily card, follow me on Instagram (@nectar1269).

For a personal tarot reading, please contact me.

Your month ahead (December 2016)

How did we get to the end of the year so quickly?

Aries

9 of Pentacles – devote time and money to your interests and your home. You can be the centre of your world and appreciate all the good things in life just now. Keyword: luxury, leisure, relaxation, home, abundance, independence, generosity

Taurus

5 of Pentacles – you do have support but you may be looking in the wrong places or to the wrong people. Go beyond your usual networks and you’ll find the help and comfort you need. Keywords: isolation, money problems, rejection, bias, fear, risk, relationships

Gemini

14-angel-of-the-ocean

The Angel of the Ocean (Temperance in most other decks) – you’ll need to work a little magic now to reconcile opposites. Be patient and compassionate, and you will get everything done. Keywords: balance, reconciliation, flow, compassion, finances, angels

Cancer

pentacles-7

7 of Pentacles – don’t doubt your abilities or path you have chosen. Keep going – you’re on track for success. Keywords: money, perseverance, dedication, work, investment, time, success

Leo

13-death

Death – allow that what will be will be. Rather than resisting the change that needs to happen, embrace it. Keywords: rebirth, endings, change, beginnings, release, relief, conclusions

Virgo

swords-3

3 of Swords – feel the pain and see the truth of the matter. This situation has happened for a reason. Keywords: heartbreak, sorrow, betrayal, loss, affairs of the heart, break-ups, tears

Libra

cups-7

7 of Cups – rather than rush toward one option, stand back awhile – wait to see what manifests. Keywords: fantasy, confusion, choices, dreams, imagination, vision, passion

Scorpio

cups-king

King of Cups – follow your emotions but don’t feel you have to explain your feelings; trust that you are right. Keywords: fairness, empathy, sensitivity, loyalty, maturity, commitment, honour

Sagittarius

pentacles-2

2 of Pentacles – pay attention to the detail of any financial agreements or offers. Look for the long-term benefits rather than going for a short-term gain. Keywords: choices, property, finances, balance, judgement, contracts, detail

Capricorn

pentacles-knight

Knight of Pentacles – hard graft may not be exciting, but the results will bring you great fulfillment. Keywords: order, planning, trust, work, property, investments, progress

Aquarius

pentacles-4

4 of Pentacles – enjoy this period of calm and order, but stay open to new possibilities, too; keep looking for new ways to expand your empire. Keywords: stability, finances, property, protection, balance, order, foundations

Pisces

Ace of Cups – open your heart and trust; you need not be overwhelmed by emotion. Just be open to what comes to you. Keywords: beginnings, passion, pregnancy, creativity, fulfillment, overflow of emotions, intensity

For your monthly readings, click here.

For your weekly readings, click here.

For a daily card, follow me on Instagram (@nectar1269).

For a personal tarot reading, please contact me.

Your week ahead (27 November – 3 December 2016)

Have a great week!

Aries

cups-page

Page of Cups – enjoy the lighter side of life. Allow yourself time to play and let your imagination run free. Keywords: companionship, outings, fun, playfulness, imagination, love news, finances

Taurus

Knight of Wands – choose which people, situations or projects will benefit most from your efforts and attention. Stay grounded and you’ll make great steps toward success. Keywords: energy, movement, passion, focus, balance, communication, relationships

Gemini

The Tower – surrender to the universe, give up control and begin to construct a new way of working, thinking, relating or living. You now have the freedom to start over and a strong foundation on which to rebuild whatever has fallen. Keywords: breakdown, endings, chaos, surrender, breakthrough, beginnings, enlightenment

Cancer

The Hanged Man – use this waiting time to see your situation in a new light and find alternative perspectives. You may find an ingenious solution or gain a valuable insight. Keywords: waiting time, frustration, sacrifice, insight, purpose, viewpoints

Leo

19-the-sun

The Sun – appreciate your deserved success and this special time of rest and recuperation. Enjoy feeling safe and appreciate the harmony that is around you. Keywords: growth, children, joy, protection, holidays, success, contentment

Virgo

pentacles-ace

Ace of Pentacles – maximise your good fortune and make your money work for you; you deserve it. It’s a time to make a wise financial decision. Keywords: beginnings, finances, new job, success, property, security, creativity

Libra

pentacles-page

Page of Pentacles – look out for offers regarding property and work – there’s a good opportunity on the horizon, but be diligent. Check all contracts carefully. Keywords: money, messages, communication, work, luck, confidence, optimism

Scorpio

4 of Wands – be carefree while you can and replenish your mind, body and soul – you deserve it. Keywords: balance, love, contentment, freedom, openness, travel, new home

Sagittarius

pentacles-10

10 of Pentacles – appreciate the special bonds you share as a group and the love that comes with commitment. Keywords: family, celebrations, generosity, money, luck, completeness, love

Capricorn

17-the-star

The Star – follow your heart and respect your inner knowing. Trust that the universe will bring you whatever you need. Keywords: creativity, dreams, intuition, healing, spiritual path, rebirth, wishes

Aquarius

Queen of Wands – follow your intuition to make the best decisions in relationships, work and projects. Keywords: enthusiasm, leadership, creativity, intuition, relationships, strength, integrity

Pisces

cups-7

7 of Cups – rather than rush toward one option, stand back awhile – wait to see what manifests. Keywords: fantasy, confusion, choices, dreams, imagination, vision, passion

For your monthly readings, click here.

For your weekly readings, click here.

For a daily card, follow me on Instagram (@nectar1269).

For a personal tarot reading, please contact me.

The final few

On Sunday the 13th of November I decided I needed to repeat Week 7 of the 10k Runner app as I had only done Days 1 and 2 and I struggled through them. I started with Week 7 Day 1:

  • Warmup x 5 min
  • Run x 20 min
  • Cool down x 5 min

I couldn’t do it. I ran for 10 minutes, walked for 2 minutes, ran for 3 minutes, walked for 2 minutes and then ran until I got to 3 km. It was a real struggle – I was unmotivated and just not in the mood.

I had a session with Pete on Monday morning. I began with a warmup which consisted of:

  • Mobilisation exercises
  • Walkouts, pushups, squats, airplanes, lunges, etc.
  • Cross-trainer x 400 m

As usual, Monday was my weights session and I began with a short glutes circuit, just one set:

  • Fire hydrants, forward x 10
  • Fire hydrants, back x 10
  • Fire hydrants, side x 10
  • Repeat on the other side

I then did a harder circuit:

  • Squats x 10
  • Squat pulses x 10
  • Romanian deadlifts x 10 (20-lb weights)
  • Walking lunges x 2 lengths of the gym
  • Rest and repeat

My right knee was feeling fine but I could feel my left knee starting to twinge when I was doing the walking lunges – so I only did two sets of the exercises.

I then did an abs circuit:

  • Hanging knee raises x 10
  • Prisoner bends x 20, alternating 10 on each side
  • Butterfly situps x 15 (10-lb weight)

I had some water and did the next group of exercises:

  • Overhead pullover x 12 (10-lb weights)
  • Incline upright row x 12 (15-lb weights)
  • Incline lateral raise x 12 (resistance band)
  • Rest x 30 s and repeat two more times

I did the same abs circuit as before, had some more water and then moved on to the next group of exercises:

  • Fly x 12 (10-lb weights)
  • Pushups x 12
  • Overhead tricep extension x 12 (10-lb weight)
  • Rest x 30 s and repeat two more times

I did the same abs circuit again and finished off with some stretches.

On Tuesday I went to the gym intending to run for 20 minutes but again, I couldn’t do it. I got to 10 minutes and walked/ran the rest of the way until I got to 3 km.

I had another session with Pete on Wednesday morning. I began with some stretches and 400 m on the cross-trainer. After a quick sip of water, I began the first Tabata circuit:

  • Kettlebell swings x 20 s
  • Rest x 10 s
  • Ladder – side steps x 20 s
  • Rest x 10 s
  • Repeat for 4 minutes

I then did an abs circuit:

  • Reverse wood chopper on one knee x 10 on each side (10-lb weight)
  • Scissors x 20
  • Mountain climbers x 20
  • Toe touches x 20

I had a short break and some water and did the next group of exercises:

  • Combined deadlift/press x 10 (10-lb weights)
  • Bent over row x 10 (15-lb weights)
  • Bar pushups x 10
  • Ladder – salsa steps x 2 lengths of the ladder

I did five sets of that group of exercises, no stops. In the first set, I did 10 reps; in the second set, I did 7 reps; in the third set, I did 5 reps; and in the fourth and fifth sets, I did 3 reps.

After some more water I did another set of the same abs exercises. I then did 4 minutes of Tabata on the cross-trainer (20 s sprinting, 10 s easy, repeating for 4 minutes).

Then came another set of the same abs exercises and finally there was some stretching to finish off the session.

I went to the gym on Thursday morning, very reluctantly. I had no intention of running and ended up walking for 3 km instead.

I didn’t work out again in the week.

Distance covered? 9 km.

Low point of the week? Not being able to run and not being very motivated either.

High point of the week? I made it to the gym rather than staying in bed, which would have been much more pleasurable!

Weight loss? Meh.

Read more updates here.

Your week ahead (20-26 November 2016)

Have a great week!

Aries

9 of Swords – what ties you in knots at 3am looks small in the light of day. Try to keep perspective when negative thoughts get in the way. Keywords: panic attack, fear, guilt, insomnia, nightmares, stress, mental overload

Taurus

swords-5

5 of Swords – stand your ground. You don’t need to respond aggressively but do be assertive rather than retreat. Keywords: opposition, arguments, shame, bullying, unfairness, loss, resilience

Gemini

2 of Swords – look again; take a fresh angle. Any action or decision is better than none. This is a great opportunity for a breakthrough in your thinking. Keywords: doubt, uncertainty, stalemate, indecision, being stuck, disconnection, blocks

Cancer

9 of Cups – you’re perfectly placed to manifest what you dream of, so make your wish. Keywords: happiness, support, love, entertaining, harmony at home, relationships, abundance

Leo

01-the-magician

Magician – the time is now – take action, and you will find success. Keywords: new enterprises, communication, energy, creativity, travel, money, support

Virgo

8 of Cups – follow your heart and go forward. Keywords: ending, departure, journeys, movement, transition, travel, vacations

Libra

wands-5

5 of Wands – become the observer; you’ll soon know who needs your help. However, try not to heal everybody – focus on yourself too. Keywords: posturing, ego, pride, debate, tests, opinions, communication overload

Scorpio

Knight of Wands – choose which people, situations or projects will benefit most from your efforts and attention. Stay grounded and you’ll make great steps toward success. Keywords: energy, movement, passion, focus, balance, communication, relationships

Sagittarius

swords-3

3 of Swords – feel the pain and see the truth of the matter. This situation has happened for a reason. Keywords: heartbreak, sorrow, betrayal, loss, affairs of the heart, break-ups, tears

Capricorn

The Tower – surrender to the universe, give up control and begin to construct a new way of working, thinking, relating or living. You now have the freedom to start over and a strong foundation on which to rebuild whatever has fallen. Keywords: breakdown, endings, chaos, surrender, breakthrough, beginnings, enlightenment

Aquarius

4 of Wands – be carefree while you can and replenish your mind, body and soul – you deserve it. Keywords: balance, love, contentment, freedom, openness, travel, new home

Pisces

swords-7

7 of Swords – protect your assets and examine the motives of others carefully – be on your guard. Keywords: theft, negative people, insecurity, intuition, mistrust, decisions, protection

For your monthly readings, click here.

For your weekly readings, click here.

For a daily card, follow me on Instagram (@nectar1269).

For a personal tarot reading, please contact me.

The final few

On Sunday the 6th of November I began the week with Week 7 Day 1 of the 10k Runner app:

  • Warmup x 5 min
  • Run x 20 min
  • Cool down x 5 min

I struggled but didn’t stop (oh, how I wanted to) and managed to do it! I ran for 20 minutes non-stop!

I had a session with Pete on Monday morning. I began with a warmup which consisted of:

  • Mobilisation exercises
  • Walkouts, pushups, squats, airplanes, lunges, etc.
  • Cross-trainer x 400 m

As my knees have been sore for the last few days, I began with a low-impact glute circuit:

  • Glute bridges x 20
  • Knee opening x 10 on each side
  • Combined glute bridge/leg extension x 20, alternating 10 on each side
  • Side leg raises x 10 on each side
  • Rest and repeat

After that, I had some water and moved on to the next group of exercises. I had 6 minutes in which to do as many rounds of the following exercises, no breaks:

  • Combined deadlift/press x 10 (10-lb weights)
  • Mountain climbers x 20
  • Burpees x 10

I managed to do almost three rounds. I think I only had 5 burpees left when the timer hit 6 minutes. I had a break and did the following exercises:

  • Chest press x 12 (5 bars)
  • Tricep dips x 12
  • Rest 30 x and repeat two more times

After some water, I did an abs circuit:

  • Low arm crunches x 20
  • Straight arm crunches x 20
  • Reverse crunches x 20
  • Abdominal toe touches x 20

I could really feel that in my abs by the end of the set! After a short break, I moved on to the next group of exercises:

  • Lateral pulldown x 12 (7 bars)
  • Bicep curls x 12 (10-lb weights)
  • Rest 30 s and repeat two more times

I did the same abs circuit again and finished off with some stretches.

On Tuesday I went to the gym for Week 7 Day 2 of the 10k Runner app but someone was using my favourite treadmill. I didn’t think he’d be long so I did three sets of abs while I was waiting:

  • Hanging knee raises x 10
  • Side bends x 10 on each side (15-lb weight)
  • Toe touches x 20

And then I got to use the treadmill:

  • Warmup x 5 min
  • Run x 20 min
  • Cool down x 5 min

I did it again! I ran for 2.5 km without stopping. This is a huge deal for me – considering a year ago I could barely run for 1 minute.

I had another session with Pete on Wednesday morning. I began with a warmup that consisted of stretches and lunges and walkouts and squats and airplanes and finally 400 m on the cross-trainer. I had some water and went back to the cross-trainer for a 4-minute Tabata circuit:

  • Sprint x 20 s
  • Easy x 10 s
  • Repeat for 4 minutes

I had some water and a short rest before doing the next set of exercises:

  • Glute bridges x 10
  • Knee opening x 10 on each side
  • Glute bridge walk x 10, alternating 5 on each side
  • Rest and repeat

I had a break and some more water. The next group of exercises was another 4-minute Tabata set:

  • Combined side step/shoulder press x 20 s (3-kg weights)
  • Rest x 10 s
  • Combined knee raise/torso twist x 20 s (on one side)
  • Rest x 10 s
  • Combined reverse lunge/forward kick x 20 s (alternating)
  • Rest x 10 s
  • Combined knee raise/torso twist x 20 s (other side)
  • Rest x 10 s
  • Repeat

I did a 4-minute abs circuit after that:

  • Mountain climbers x 30 s
  • Side crunch/leg raise x 30 s (on one side)
  • Crab raise x 30 s
  • Side crunch/leg raise x 30 s (other side)
  • Repeat

After some more water, I did the next group of exercises:

  • Knee-strengthening exercise x 10 on each side (resistance bands)
  • Semi-squat/press x 20 (10-lb weights)
  • Cross-trainer x 400 m
  • Repeat two more times, no breaks

I was exhausted after that. I did the same abs circuit as before followed by some stretches and was done for the day.

I had intended to go back to the gym on Thursday for Week 7 Day 3, but was rather hungover when I woke up. I didn’t work out again over the weekend either. This is exactly the stage I got to back in March when I was running regularly (although it took me longer to get to Week 7), and after the 20-minute run I couldn’t motivate myself to go further. I hope that doesn’t happen again…

Distance covered? 6 km.

Low point of the week? Being too hungover/lazy on Thursday to Saturday to do very much. I was also feeling very blah and sorry for myself – not a good combination.

High point of the week? I ran for 20 minutes! Twice!

Weight loss? I’m on the verge of giving up.

Read more updates here.