The final few

On Sunday the 18th of September I decided I was going to start the 10k Runner app from the very beginning. Week 1 Day 1 went like this:

  • Warmup x 5 min
  • Run x 1 min
  • Walk x 1.5 min
  • Repeat run/walk five more times
  • Cooldown x 5 min

I’d been struggling and thought starting at the beginning might help.

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

  • Walkout to plank x 6
  • Plank and shoulder tap x 10, alternating 5 on each side
  • Airplanes x 10 on each side
  • Lunge and twist x 10, alternating 5 on each side
  • Elbow plank/leg raise x 10, alternating 5 on each side
  • Squats x 20
  • Cross-trainer x 400 m

I was ready to go home after that. And I mentioned that the walkout to plank really pisses me off – I have no idea why! And squats as part of my warmup?

After some water I did the first exercise circuit:

  • Bulgarian squats x 6 on each side (15-lb weights)
  • Squat jumps x 5
  • Bent over row x 8 (20-lb weights)
  • Airplanes x 8 on each side (10-lb weight)
  • Dead bugs x 20
  • Rest x 30 s
  • Repeat two more times

The first exercise wasn’t supposed to be Bulgarian squats. Pete had said I was going to do a one-legged getup – basically from a seated position on a bench I was supposed to hold one leg straight in front of me and get up using just the other leg. I tried and nothing happened. I tried the other leg and nothing happened. Clearly I’m not as strong as he thinks I am! And clearly my ass is fatter than I think it is.

After three sets of that, I had some water and a short break. The second circuit consisted of:

  • Lunge/torso twist x 20, alternating 10 on each side (10-lb weight)
  • Lateral pulldown x 5 (8 bars)
  • Glute bridge slides x 8
  • Pushups to failure (21 in the first set, 10 in the second set, 13 in the third set)
  • Ab wheel rollout x 8
  • Rest x 30 s
  • Repeat two more times

Bloody hell – the glute bridge slides and ab wheel rollouts killed me. I could feel the glute bridge slides in my hamstrings and calves after just three of them. I also almost rolled forward flat on my face the first couple of times I tried the ab wheel rollout. After three sets of that I did some stretches and went home.

I was sore all over on Tuesday but I went to the gym for Week 1 Day 2 of the 10k Runner app:

  • Warmup x 5 min
  • Run x 1 min
  • Walk x 1.5 min
  • Repeat run/walk seven more times
  • Cool down x 5 min

Two of the treadmills are still out of order and I’ve been using my least favourite one, but there’s no choice at the moment.

I was still sore on Wednesday. I had another session with Pete. After the new stretching exercises (which I’m kind of getting used to) and a 400-m warmup on the cross-trainer, Pete told me I’d be doing the same Group A/B format I’d done the week before. Group A exercises consisted of mountain climbers, reverse lunge/forward drive and squat jumps. Group B exercises consisted of kettlebell swings (8-kg kettlebell), hip rolls and chest press. It went like this:

  • Group A x 20 s (each exercise for 20 s)
  • Rest x 20 s
  • Group B x 30 s (each exercise for 30 s)
  • Rest x 10 s
  • Group A x 30 s
  • Rest x 20 s
  • Group B x 30 s
  • Rest x 10 s
  • Group A x 40 s
  • Rest

I can’t remember what weight I used for the chest press but I’d had enough of squat jumps by the end of that circuit!

For the second group of exercises, Group A consisted of squat/press (8-kg kettlebell), jumping jacks and alternating bicep curls. Group B consisted of dead bugs, wood chopper (30 s on each side) and jumping side to side. It was the same format as the first group. And by the end of that, I’d had enough of jumping jacks! I think I used 10-lb dumbbells for the bicep curls, but I can’t remember.

I went back to the gym on Thursday for Week 1 Day 3 of the 10k Runner app. It was the same as Week 1 Day 2.

I took Friday off and went to a yoga class at Eco Yoga Sanctuary on Saturday morning.

Low point of the week? Even though I’ve been exercising, I’ve not been eating very well.

High point of the week? I made it to the gym five times and to yoga – I think I did well this week!

Weight loss? It went down in the first half of the week and then back up over the weekend. I didn’t drink over the weekend but I did have a pizza on Friday night.

Read more updates here.

The final few

It’s been a while since I updated this! So, on Sunday the 4th of September I went to the gym and did Week 3 Day 1 of the 10k Runner app:

  • Warmup x 5 min
  • Run x 1.5 min
  • Walk x 1.5 min
  • Run x 2.5 min
  • Walk x 2.5 min
  • Run x 2.5 min
  • Walk x 2.5 min
  • Run x 1.5 min
  • Walk x 1.5 min
  • Cooldown x 5 min

I had a session with Pete on Monday morning. I began with a 10-minute warmup on the cross-trainer and some stretches. It was a weights session and the first circuit consisted of:

  • Chest press x 15 (5 bars/4 bars)
  • Bent over row x 15 (10-lb weights)
  • Rest and repeat two more times

I lifted 5 bars for the chest press in the first set but it was too heavy for me, so for the next two sets Pete reduced it to 4 bars. The second group of exercises was:

  • Lateral pulldown x 15 (6 bars)
  • Shoulder press x 15 (10-lb weights/3-kg weights)
  • Rest and repeat two more times

For the shoulder press, I started with 10-lb weights but could barely lift them in the second set so Pete swapped them for 3-kg weights. After a short break, I moved on to the next set of exercises:

  • Goblet squats x 15 (20-lb weight)
  • Romanian deadlifts x 15 (15-lb weights)
  • Rest and repeat two more times

The final set consisted of the following:

  • Fly x 15 (10-lb weights)
  • Prone fly x 15 (10-lb weights)
  • Rest and repeat two more times

I did some stretches and was done.

I didn’t go to the gym on Tuesday and I had another session with Pete on Wednesday. I warmed up with just 500 m on the cross-trainer – walking for 1 minute and then running until I got to 500 m. I then did some stretches. Pete’s new favourite stretch is a walk-out to plank and I hate it. I don’t know why but it just pisses me off. Pete’s started incorporating it into my warmup along with the ‘world’s greatest stretch‘. There are also squats, lunges and other awful things.

After a thorough warmup, Pete explained a new exercise format to me. The exercises are split into two groups, A and B. Group A consisted of mountain climbers, combined reverse lunge/press (10-lb weight) and squat jumps. Group B consisted of kettlebell swings, plank jumping jacks (jumping my feet in/out while in a plank position) and the ribbon (similar to the halo). The circuit consisted of doing the exercises in Groups A and B for different lengths of time. I eventually figured out that it went like this:

  • Group A x 20 s (mountain climbers for 20 s, combined reverse lunge/press for 20 s, squat jumps for 20 s)
  • Rest x 20 s
  • Group B x 30 s (each exercise for 30 s)
  • Rest x 10 s
  • Group A x 30 s (each exercise for 30 s)
  • Rest x 20 s
  • Group B x 30 s (each exercise for 30 s)
  • Rest x 10 s
  • Group A x 40 s (each exercise for 40 s)
  • Rest

Bloody hell! I had some water and a rest and did the same format with different exercises. In the second circuit Group A consisted of combined squat/upright row (8-kg kettlebell), jumping scissors and halos (3-kg weight). Group B consisted of dead bugs, reverse wood chop (3-kg weight) and skaters.

Oh man, I was glad when that was over. I did some stretches and went home. I didn’t work out again in the week or over the weekend.

I didn’t work out again until Monday the 12th of September, when I had a session with Pete. I was so not in the mood and was kind of pleased when two of the treadmills were out of order. However, my warmup consisted of the walk-out to plank stretch, squats, A skips, running on the spot, butt kickers, side lunges (and everything repeated) and 400 m on the cross-trainer.

And then I did the first circuit:

  • Reverse lunge x 20, alternating 10 on each side (10-lb weights)
  • Reverse lunge/forward drive x 10 on each side
  • Bent over row x 15 (15-lb weights)
  • Dead bugs x 30
  • Rest x 30 s
  • Reverse lunge x 20, alternating 10 on each side
  • Reverse lunge/forward drive x 10 on each side
  • Bent over row x 15
  • Lifting knee to chest x 20, alternating 10 on each side
  • Rest x 30 s
  • Reverse lunge x 20, alternating 10 on each side
  • Reverse lunge/forward drive x 10 on each side
  • Bent over row x 15
  • Skaters x 20
  • Rest

I had some more water. I wanted to take a nap but settled for sitting down until it was time for the second circuit:

  • Combined squat/press x 12 (3-kg weights)
  • Pushups x 12
  • Lateral pulldown x 5 (8 bars)
  • Rest x 30 s
  • Combined squat/press x 10
  • Pushups x 12
  • Lateral pulldown x 5
  • Rest x 30 s
  • Combined squat/press x 8
  • Pushups x 12
  • Lateral pulldown x 5
  • Rest x 1 min

I had another water break and then did the final group of exercises:

  • Bicep curls x 12, alternating 10 on each side (3-kg weights)
  • Tricep dips x 20
  • Heel to butt stretch x 10, alternating 5 on each side
  • Rest x 30 s
  • Bicep curls x 16
  • Tricep dips x 16
  • Rest

I did some stretches and went home. I didn’t have a session with Pete on Wednesday as I had a friend’s birthday on Tuesday and knew it would be a late night. In fact, I didn’t get back to the gym at all that week. I did, however, make it to yoga on Thursday afternoon and Saturday morning, so that’s something!

Low point of the two weeks? Not doing as much as I should.

High point of the two weeks? Finally getting back to yoga!

Weight loss? Meh. The less said about that the better.

Read more updates here.

Your week ahead (25 September-1 October 2016)

Have a great week!

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Aries

Queen of Swords – be prepared to make strong decisions or to respond to a final decision made by a woman. Keywords: intelligence, independence, leadership, insight, intolerance, determination, justice

Taurus

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

Gemini

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

Cancer

King of Pentacles – protect what is yours, while helping those on their way up the ladder. Enjoy the rewards that success brings. Keyword: money, protection, power, loyalty, stability, leadership, commitment

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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

2 of Wands – look for those around you who share your vision. Work together for great results. Keywords: partnership, creativity, communication, travel, planning, education, inspiration

Libra

The Wheel of Fortune – the Wheel is not so much a ‘doing’ card as a ‘receiving’ card – so enjoy and appreciate the good fortune that comes to you now. Go with the flow. Keywords: fate, luck, the unexpected, movement, change, crossroads, clairvoyance

Scorpio

10 of Swords – walk away and let go. Focus on the present rather than dwell on the past. Keywords: completion, release, drama, transformation, victimhood, truth, shock

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Sagittarius

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

Capricorn

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

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

7 of Wands – say your words loud and clear, and then be prepared to negotiate. You have the higher moral ground and, with endurance and courage, you will get the result you need. Keywords: defence, resilience, protection, opposition, territory, force, resistance

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 (18-24 September 2016)

Have a great week!

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Aries

10 of Swords – walk away and let go. Focus on the present rather than dwell on the past. Keywords: completion, release, drama, transformation, victimhood, truth, shock

Taurus

4 of Swords – accept that this is how things need to be just now. You will make progress when the time is right. Keywords: inaction, time away, a relationship break, healing, peace, stillness, rest

Gemini

6 of Swords – Go with the flow of life – there’s no need to resist change. Keywords: journeys, moving on, emigration, a safe haven, finding peace, resolution, protection

Cancer

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

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Leo

Page of Wands – now is the time to express yourself – in words, pictures, dance, music or through any other creative pursuit you enjoy. Keywords: messages, travel news, communication, new work, expression, transition, entertainment

Virgo

8 of Pentacles – you have the ability to earn more and learn more; wherever you focus your energy, success will follow. Keywords: analysis, dedication, detailed work, commitment, money, education, perfectionism

Libra

The Queen of the Ocean (the Empress in most other decks) – it’s time to grow and evolve. Enjoy and invest time in your relationships, your home, your spiritual practice and new creative projects. Keywords: growth, nurturing, home, love, fertility, comfort, generosity

Scorpio

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

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Sagittarius

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

Capricorn

Strength – stand firm, be calm and take the higher moral ground. This situation is a test of your character, and you are resilient and patient enough to withstanding ongoing challenges without panic or a compromise that doesn’t feel right. Keywords: courage, patience, endurance, risk, balance, opposition, vitality

Aquarius

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

Pisces

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

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 (11-17 September 2016)

Have a great week!

2016-09-10-07-11-11

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Aries

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

Taurus

10 of Swords – walk away and let go. Focus on the present rather than dwell on the past. Keywords: completion, release, drama, transformation, victimhood, truth, shock

Gemini

8 of Pentacles – you have the ability to earn more and learn more; wherever you focus your energy, success will follow. Keywords: analysis, dedication, detailed work, commitment, money, education, perfectionism

Cancer

The Vortex (The Devil in most other decks) – if you decide it’s time to break an agreement or habit, do it; it will be easier than you think. Don’t let your circumstances dictate who you are. Take back your power. Keywords: choices, contracts, control, power, affairs, restriction, addiction

2016-09-10-07-12-35

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Leo

8 of Swords – get practical and see that you are in control of your own future, regardless of what others think. You can free yourself by being less tolerant of the demands of others. Keywords: separation, fear, burdens, lack of vision, being stuck, responsibility, change

Virgo

King of Pentacles – protect what is yours, while helping those on their way up the ladder. Enjoy the rewards that success brings. Keyword: money, protection, power, loyalty, stability, leadership, commitment

Libra

Page of Wands – now is the time to express yourself – in words, pictures, dance, music or through any other creative pursuit you enjoy. Keywords: messages, travel news, communication, new work, expression, transition, entertainment

Scorpio

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

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Sagittarius

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

Capricorn

3 of Cups – be carefree; enjoy the company of those who make you laugh. Keywords: celebration, friendship, healing, fun, flirtation, indulgence, creativity

Aquarius

7 of Wands – say your words loud and clear, and then be prepared to negotiate. You have the higher moral ground and, with endurance and courage, you will get the result you need. Keywords: defence, resilience, protection, opposition, territory, force, resistance

Pisces

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

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

I couldn’t wake up on Sunday morning as I’d been out all weekend… and I skipped the gym.

I had a session with Pete on Monday morning. I did a 1 km warmup on the treadmill followed by some stretches. I knew I’d be doing mostly weights but Pete started the session with an abs circuit:

  • Wood chopper x 12 on each side (15-lb weight)
  • Halo x 12 (15-lb weight)
  • Dead bugs x 30 s
  • Rest and repeat

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

  • Chest press x 12 on each side, alternating (15-lb weights)
  • Goblet squats x 12 (15-lb weight)
  • Rest and repeat two more times

After another break of 1 minute I did the following set:

  • Lateral pulldowns x 12 (5 bars)
  • Romanian deadlifts x 12 (15-lb weights)
  • Rest and repeat two more times

I had another water break and did the final circuit:

  • Tricep extensions x 10 (2 bars)
  • Bicep curls x 10 (10-lb weights)
  • Rest and repeat two more times

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

On Tuesday morning, I went back to the gym to do some walking/running. I wanted to do Week 3 Day 3 of the 10k Runner app but, after the first running interval I felt a dull ache in my left ankle. I started the second running interval and it got worse so I thought it would be best if I just walked. I did 3 km in just over 27 minutes and went home.

I had another session with Pete on Wednesday. My warmup was 10 minutes on the cross-trainer and Pete told me one of his clients (who is a friend of mine) had mentioned the BBG workouts to him by Kayla Itsines so he was going to incorporate some of those moves into our session. Oh crap, I thought. Each circuit consisted of 7 minutes and four exercises. I had to do as many sets as possible in 7 minutes. The first circuit consisted of:

  • Jumping jacks x 30
  • Squats x 15
  • Lunges x 12 on each side
  • Step ups x 12 on each side (on the side of the treadmill)

Pete said I should aim for three sets in the 7 minutes. I could do that, couldn’t I? Well, apparently not. I got halfway through the third set when the 7 minutes was over. I was also really out of breath and my legs were on fire. I had some water.

Then I did the second circuit:

  • Burpees x 10
  • Tricep dips x 15
  • Mountain climbers x 30
  • Prone fly x 15 (3-kg weights)

I aimed to do three sets and managed in 7 min 10 seconds.

After some water there was a third set:

  • Squat jumps x 10
  • Abdominal knee in/out x 20
  • Combined squat/shoulder press x 15 (3-kg weights)
  • Bicep curls x 15 (3-kg weights)

I did three sets in 7 min 35 seconds. I had some water and went back on the cross-trainer for an easy cool down for 3 minutes. I did some stretches after that and went home. I was glad that was over!

I didn’t work out again in the week.

Total distance covered this week? 4 km – including the 1 km warmup with Pete on Monday.

Weight loss? It’s still going up – and all I did over the weekend was eat and drink.

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Read more updates here.

Your week ahead (4-10 September 2016)

I’ve got some new Tarot cards – the Oceanic Tarot – I bought them when I was in London in July – I hope you enjoy them! Have a great week!

2016-09-03 09.51.36

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Aries

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

Taurus

10 of Swords – walk away and let go; focus on the present rather than dwell on the past. Keywords: completion, release, drama, transformation, victimhood, truth, shock

Gemini

4 of Swords – accept that this is how things need to be just now; you will make progress when the time is right. Keywords: inaction, time away, taking a relationship break, healing, peace, stillness, rest

Cancer

The Lovers – make your choice based on your long-term future rather than short-term gains. In love, wait for the right person rather than distract yourself with flirtations. Keywords: love, commitment, future plans, maturity, dedication, emotions, separation

2016-09-03 09.52.04

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Leo

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

Virgo

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

Libra

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

Scorpio

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

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Sagittarius

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

Capricorn

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

Aquarius

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

Pisces

The Vortex (The Devil in most other decks) – if you decide it’s time to break an agreement or habit, do it; it will be easier than you think. Don’t let your circumstances dictate who you are. Take back your power. Keywords: choices, contracts, control, power, affairs, restriction, addiction

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.