Notes by Nectar

Your destiny lies in your own hands

Your month ahead (November 2016)

Have a fantastic month!

Aries

swords-6

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

Taurus

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

Gemini

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

Cancer

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

Leo

10-wheel-of-fortune

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

Virgo

8 of Wands – take a breath before saying yes to all offers. Choose carefully and you won’t waste energy or time running in circles. Keywords: communication, speed, news, motivation, action, excitement, movement

Libra

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

Scorpio

swords-ace

Ace of Swords – use your intelligence and victory is yours. Keywords: beginnings, decisions, action, clarity, determination, solutions, ideas

Sagittarius

cups-6

6 of Cups – enjoy reconnecting with the happiest aspects of your past, which energise, entertain and inspire you for the future. Keywords: friendship, visitors, happiness, comfort, childhood memories, protection, play

Capricorn

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

Aquarius

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

Pisces

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

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.

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The final few

On Sunday the 23rd of October I began the week with Week 6 Day 1 of the 10k Runner app:

  • Warmup x 5 min
  • Run x 10 min
  • Walk x 5 min
  • Run x 10 min
  • Cool down x 5 min

The first 10-minute run wasn’t too bad but I struggled in the second run. I struggled but didn’t stop. I need to sort out my breathing – everything else seems to be going OK. Anyway, I managed to do it!

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 something Pete called ‘the gauntlet’ using 10-lb weights throughout:

  • Tricep pullovers x 10
  • Abdominal toe touches x 10
  • Glute bridges x 10
  • Alternating chest press x 20
  • Bent over row x 10
  • Combined bicep curl/shoulder press x 10
  • Squats x 10
  • Romanian deadlift x 10
  • Rest x 30 s
  • Repeat

After two rounds of that, I had some water and moved on to the next group of exercises:

  • Chest press x 12 (5 bars)
  • Tricep extension x 12 (3 bars)
  • Rest x 40 s and repeat two more times

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

  • Lateral pulldown x 12 (7 bars)
  • Bicep curls x 12 (10-lb weights)
  • Rest x 40 s and repeat two more times

I had some more water and moved on to the next group of exercises:

  • Front squats x 12 (15-lb weights)
  • Romanian deadlifts x 12 (20-lb weights)
  • Rest x 40 s and repeat two more times

I did some stretches after that and was done for the day!

On Tuesday my shoulders and triceps were a bit sore and I was exhausted after sleeping badly for two nights in a row. If my brother hadn’t said he wanted to go to the gym, I’d have skipped it altogether. I got to the gym to find someone using my favourite treadmill so I started on the second one for Week 6 Day 2 of the 10k Runner app. It was supposed to go like this:

  • Warmup x 5 min
  • Run x 10 min
  • Walk x 3 min
  • Run x 10 min
  • Cool down x 5 min

I couldn’t do it. I start the first 10-minute run and after just 4 minutes I had to slow down and walk. I walked for a couple of minutes and ran again and kept alternating until I got to 2.5 km. It took me about 22 minutes. I did some abs exercises while I was waiting for my brother to finish on the cross-trainer. Later that day, Pete texted me to ask how I was feeling and how my run went. I told him I barely managed to get to 2.5 km and just couldn’t run. He told me that he’d take 2.5 km on the treadmill over sitting on the sofa any day! I suppose he has a point  🙂

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 so on… While I was warming up, Pete told me I was going to do a BBG workout, each group of exercises consisting of 7-minute chunks. The first group consisted of:

  • Low row x 12 (resistance bands)
  • Plank/shoulder tap x 20
  • Cross fly x 12 (resistance bands)
  • Tricep extensions x 12 (10-lb weight)

There were no breaks in the 7 minutes and I had to go back to the beginning each time I finished the circuit. I had a break and some water and did 7 minutes of the second group of exercises:

  • Bench step-ups x 10 on each side
  • Combined squat/side kick x 5 on each side, alternating
  • Pushups x 10
  • Situps x 10

I had some more water and a break. The third chunk of 7 minutes consisted of:

  • Tricep dips x 12
  • Bicep curls x 12 (10-lb weights)
  • Lateral pulldown x 12
  • Crossover situp x 8 on each side

There was one more group of exercises so I did 7 minutes of the following:

  • Combined squat/press x 12 (3-kg weights)
  • Side bends x 10 on each side (15-lb weight)
  • Bent over row x 12 (10-lb weights)
  • Arms/leg V-sit x 8 on each side

That was more than enough for me! I was done. I did some stretches and went home.

I went back to the gym on Thursday and managed to do Week 6 Day 2 of the 10k Runner app:

  • Warmup x 5 min
  • Run x 10 min
  • Walk x 3 min
  • Run x 10 min
  • Cool down x 5 min

Yes, I did it!

I didn’t work out again over the weekend.

Distance covered? 9.29 km.

2016-10-30-11-34-53

Low point of the week? As my brother and his family were still visiting, we ate out every night. I also had a brunch on Friday which turned into drinks which turned into dinner!

High point of the week? I made it to the gym five times again!

Weight loss? None at all.

Read more updates here.

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Your week ahead (30 October – 5 November 2016)

Happy Diwali from Dubai! And have a great week!

Aries

wands-king

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

Taurus

cups-3

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

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

swords-4

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

Leo

5 of Cups – look for and accept support. The situation is not hopeless and you will heal. Keywords: unhappiness, dejection, negative thoughts, confusion, hurt, disruption, abandonment

Virgo

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

Libra

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

Scorpio

wands-ace

Ace of Wands – step into your power – invent, talk and create. Whatever you say now will be well received. Keywords – beginnings, intuition, adventures, ideas, creativity, success, fertility

Sagittarius

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

Capricorn

swords-10

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

Aquarius

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

Pisces

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

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.

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The final few

On Sunday the 16th of October I began the week with Week 5 Day 1 of the 10k Runner app:

  • Warmup x 5 min
  • Run x 5 min
  • Walk x 3 min
  • Run x 6 min
  • Walk x 3 min
  • Run x 5 min
  • Cool down x 5 min

I managed to do it!

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

  • Mobilisation exercises
  • Pushups, squats, airplanes, etc.
  • Cross-trainer x 400 m

Pete told me I’d be lifting weights – not very heavy weights – and I would definitely be feeling it the day after! The first group of exercises consisted of:

  • Tricep extensions x 12
  • Chest press x 12
  • Rest x 40 s and repeat two more times

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

  • Leg extension x 12
  • Romanian deadlift x 12 (20-lb weights)
  • Rest x 40 s and repeat two more times

I had some more water and moved on to the next group of exercises:

  • Bicep curls x 12 (10-lb weights)
  • Lateral pulldown x 12
  • Rest x 40 s and repeat two more times

The fourth group of exercises consisted of:

  • Hamstring curl x 12
  • Front squat x 12 (15-lb weights)
  • Rest x 40 s and repeat two more times

I thought that would be it, but there was one more group of exercises:

  • Upright row x 12
  • Shoulder press x 12 (3-kg weights)
  • Rest x 40 s and repeat two more times

My arms and shoulders had had enough by the end of that last set. I did some stretches after that and went home.

I went back to the gym for Week 5 Day 2 of the 10k Runner app:

  • Warmup x 5 min
  • Run x 5 min
  • Walk x 3 min
  • Run x 8 min
  • Walk x 5 min
  • Run x 5 min
  • Cool down x 5 min

And I managed to do it! I struggled during the last 5-minute run but kept telling myself that if I could run for 8 minutes, I could definitely do 5 minutes.

I had another session with Pete on Wednesday morning – it was a tough one. I began with a warmup that consisted of:

  • Lunges x 5 on each side
  • Walkouts x 8
  • Dynamic lunges x 5 on each side
  • Quick feet (stepping out/in) x 30 s
  • Stance swivel x 30 s
  • Run on the spot x 30 s

There might have been more but I’ve forgotten! I had some water and did the first group of exercises:

  • Scissor jumps x 10 s
  • Jumping jacks x 10 s
  • Squat jumps x 10 s
  • Burpee/lateral shuffle x 6
  • Medicine ball squat/throw x 12
  • Rest x 30 s
  • Repeat two more times
  • Rest x 1 min

I had some water in that 1-minute break and towelled off the sweat. The second group of exercises consisted of:

  • Bulgarian squats x 8 on each side (3-kg medicine ball)
  • Front squat x 12 (10-lb weights)
  • Pushups x 12
  • Combined plank/shoulder tap x 20
  • Rest x 30 s
  • Repeat two more times
  • Rest x 1 min

I had some more water in the 1-minute rest and moved on to the next group of exercises:

  • Shoulder press x 10 (3-kg weights)
  • Low row x 10 (5 bars)
  • High knees with resistance bands x 30 s
  • Mountain climbers x 30 s
  • Rest x 30 s
  • Repeat two more times
  • Rest x 1 min

I had had enough by this point but there was one more group of exercises to get through:

  • Deadlift x 10 (20-lb weights)
  • Snatch x 6 on each side (10-lb weight)
  • Butterfly situps x 10 (3-kg medicine ball)
  • Rest x 30 s and repeat one more time

I did some stretches after that and was done.

I went back to the gym for Week 5 Day 3 of the 10k Runner app:

  • Warmup x 5 min
  • Run x 8 min
  • Walk x 5 min
  • Run x 8 min
  • Cool down x 5 min

And I managed to do it!

On Friday morning I went to a yoga brunch at the XVA Hotel in Al Bastikiya. I’d been on a weekend yoga retreat in June with the same teacher, and she’s now organising yoga brunches. Eight of us (all women) had a 10am class on the shaded rooftop – and it was lovely! The weather has finally started to cool down and there was a lovely breeze up there. After the class we went down to the Courtyard Cafe where our pre-ordered breakfast was waiting for us. There was tea, coffee, fresh orange juice, labneh, pancakes, fruit platters and eggs – poached, fried, scrambled, boiled. It was a great start to the day and weekend and I’d definitely do it again…

Distance covered? 9.63 km.

screenshot_20161024-092836

Low point of the week? I ate and drank a lot over the weekend. Also, my brother and his family are visiting so we’ve been eating out every night…

High point of the week? I made it to the gym five times again and went to a yoga class!

Weight loss? I’ve been working out five times a week for the last five weeks and have still managed to put on weight. I dread to think what my weight would be if I wasn’t working out!

Read more updates here.

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Your week ahead (23-29 October 2016)

Have a great week!

Aries

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

Taurus

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

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

03-the-queen-of-the-ocean

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

Leo

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

Virgo

cups-2

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

Libra

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

Scorpio

Judgement – if you feel you need to give a person a second chance or return to an old situation, now is the time to decide. If you’re reassessing the past in other ways, don’t be too hard on yourself. Keywords: contemplation, self-judgement, review, second chances, guilt, spirituality, memories

Sagittarius

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

Capricorn

The Fool – look before you leap – and, if you like what you see, dive right in! Keywords: risk, innocence, departure, new pathway, discovery, journeys, starting over

Aquarius

King of Swords – look to the facts before you make a decision. Keywords: fairness, balance, incisiveness, decisions, strength, justice, support

Pisces

wands-6

6 of Wands – this is your time to shine so don’t hold back. You deserve every success. Keywords: victory, education, awards, love proposals, promotion, strength, ceremony

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.

Leave a comment »

The final few

On Sunday the 9th of October I began the week with Week 4 Day 1 of the 10k Runner app:

  • Warmup x 5 min
  • Run x 3 min
  • Walk x 2 min
  • Run x 4 min
  • Walk x 3 min
  • Run x 4 min
  • Walk x 3 min
  • Run x 3 min
  • Walk x 2 min
  • Cooldown x 5 min

Someone had just started on my favourite treadmill as I got to the gym so I used the other one – I found it tough but I finished it.

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

  • Mobilisation exercises
  • Pushups, squats, airplanes
  • Cross-trainer x 400 m

Pete told me I’d be lifting weights – not very heavy weights – and I would definitely be feeling it the day after! The first group of exercises consisted of:

  • Chest press x 12 (4 bars)
  • Tricep extensions x 12 (2 bars/3 bars)
  • Rest x 40 s and repeat two more times

I found the first set of tricep extensions easy so Pete increased the weights for the second and third sets. I had some water and did the second group of exercises:

  • Front squat x 12 (20-lb weights)
  • Hamstring curls x 12 (7 bars reduced to 6 in sets 2 and 3)
  • Rest x 40 s and repeat two more times

I had some more water and moved on to the next group of exercises:

  • Lateral pulldown x 12 (15-lb weight)
  • Bicep curls x 12 (10-lb weights)
  • Rest x 40 s and repeat two more times

The fourth group of exercises consisted of:

  • Deadlifts x 12 (20-lb weights)
  • Leg extensions x 12 (7 bars)
  • Rest x 40 s and repeat two more times

I thought that would be it, but there was one more group of exercises:

  • Tricep dips x 12
  • Shoulder press x 12 (10-lb weights)
  • Rest x 40 s and repeat two more times

My arms and shoulders had had enough by the end of that last set. I really struggled with the third set of shoulder presses! I did some stretches after that and went home. I could feel my shoulders getting more and more sore as the day went on.

My shoulders were sorer on Tuesday morning. I went back to the gym for Week 4 Day 3 of the 10k Runner app:

  • Warmup x 5 min
  • Run x 3 min
  • Walk x 2 min
  • Run x 5 min
  • Walk x 3 min
  • Run x 5 min
  • Walk x 3 min
  • Run x 3 min
  • Walk x 2 min
  • Cool down x 5 min

And I managed to do it!

I had another session with Pete on Wednesday morning – it was a tough one. I began with a warmup that consisted of dynamic lunges, walkouts, mountain climbers, butt kickers, straight leg kicks, running on the spot, hip swivels and lateral shuffles, each for 30 seconds. There might have been more but I’ve forgotten! Pete told me the session would consist of three segments. The first segment consisted of:

  • Jumping jacks x 1 min
  • Rest x 20 s
  • Reverse wood chop x 30 s on each side (10-lb weight)
  • Rest x 20 s
  • Dumbbell squats x 1 min (15-lb weights)
  • Rest x 20 s
  • V-sit to low V-sit x 1 min
  • Rest x 20 s
  • Shoulder press x 1 min (3-kg weights)
  • Rest x 20 s
  • Lateral lunges x 1 min
  • Rest x 20 s
  • Repeat

Two sets of that was tough. I could feel my abs getting sore in the V-sit exercise and my shoulders were in agony after 1 minute of shoulder press. Just 1 minute! I had a 2-minute rest and did the next segment:

  • Combined squat/bicep curl x 20 s (3-kg weights)
  • Combined reverse lunge/shoulder press x 20 s (3-kg weight)
  • Squat jumps x 20 s
  • Scissor jumps x 20 s
  • Rest x 20 s
  • Repeat

I had a rest of 1 minute and moved on to the abs segment:

  • Rainbows x 30 s (10-lb weight)
  • Combined elbow plank/leg raise x 30 s
  • Side lunge/forward drive x 30 s on each side
  • Rest x 30 s
  • Repeat

I had a rest of 1 minute and moved on to the ‘bonus’ round as we still had a few minutes left:

  • Pushups x 20 s
  • Bent over row x 20 s (10-lb weights, I think?)
  • Pushups x 20 s
  • Bent over row x 20 s
  • Rest

I did some stretches after that and was done.

I woke up on Thursday with really sore abs. I went back to the gym for Week 4 Day 3 of the 10k Runner app:

  • Warmup x 5 min
  • Run x 3 min
  • Walk x 2 min
  • Run x 5 min
  • Walk x 2 min
  • Run x 5 min
  • Walk x 2 min
  • Run x 3 min
  • Walk x 2 min
  • Cool down x 5 min

And I managed to do it! I didn’t work out again over the weekend.

Distance covered? 10.06 km.

screenshot_20161013-131848

Low point of the week? I can’t think of anything really…

High point of the week? I made it to the gym five times again!

Weight loss? Meh.

Read more updates here.

Leave a comment »

Your week ahead (16-22 October 2016)

Have a great week!

Aries

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

Taurus

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

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

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

Leo

03-the-queen-of-the-ocean

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

Virgo

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

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

wands-2

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

Sagittarius

wands-9

9 of Wands – protect what is yours by all means, but free up your thinking. Create some mental space to plan for the future. Keywords: determination, challenges, sacrifices, hard work, protection, rigidity, fear

Capricorn

cups-8

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

Aquarius

swords-4

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

Pisces

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

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.

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The final few

On Sunday the 2nd of October I began the week with 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 warmup which consisted of:

  • Dead bugs x 16
  • Reverse wood chop x 12 on each side (3-kg weight)
  • Jumping jacks x 50
  • Opposite arm/leg extension x 10
  • Combined plank/shoulder tap x 10
  • Combined elbow plank/leg raise x 10
  • Repeat

Ugh. I was already tired. As usual, my Monday session consisted of weights. The first group of exercises consisted of:

  • Chest press x 10, alternating 5 on each side (15-lb weights)
  • Goblet squats x 10 (25-lb weight)
  • Lateral pulldown x 10 (9 bars)
  • Side plank/forward drive x 10 on each side
  • Rest and repeat two more times

After those three sets, I had some water and did the second group of exercises:

  • Combined tricep extension/hip raise x 15
  • Airplanes x 10 on each side (15-lb weight)
  • Cross-trainer x 90 s
  • Rest and repeat two more times

After three sets of that, I had more water and was expecting a third group of exercises. I was pleasantly surprised when Pete said it was time to stretch and go home!

On Tuesday I went to the gym for Week 3 Day 2 of the 10k Runner app, which was the same as Sunday’s run.

I had another session with Pete on Wednesday. My warmup consisted of:

  • Mobilisation stretches
  • Treadmill run x 400 m

Pete told me I’d be doing the Group A/B workout format that I’d done two weeks earlier. Group A exercises consisted of mountain climbers, reverse lunge/forward drive and split squats. Group B exercises were skaters, combined plank/shoulder tap and pushups. 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 and 30 s
  • Rest x 10 s
  • Group A x 40 s
  • Rest

I had some much-needed water and a rest after that. I could have also done with a nap but that wasn’t happening. For the second group of exercises Group A consisted of combined squat/shoulder press (10-lb weights), jumping jacks, bicep curls (10-lb weights in the first set and 3-kg weights in the next two sets). Group B was bicycle crunches, wood chop (10-lb weight) on each side and running on the spot.

I was exhausted after that second group of exercises. Pete said I’d finish off the session with an easy 1 km on the cross-trainer. I did some stretches after that and went home.

I went back to the gym on Thursday for Week 3 Day 3 of the 10k Runner app:

  • Warmup x 5 min
  • Run x 2 min
  • Walk x 2 min
  • Run x 3 min
  • Walk x 3 min
  • Run x 3 min
  • Walk x 3 min
  • Run x 2 min
  • Walk x 2 min
  • Cool down x 5 min

I didn’t work out over the weekend.

Distance covered? 7.38 km in total.

2016-10-09-07-54-04

Low point of the week? I’m still not eating very well.

High point of the week? I made it to the gym five times!

Weight loss? It’s not even worth mentioning.

Read more updates here.

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Your week ahead (9-15 October 2016)

Have a great week!

Aries

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

Taurus

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

Gemini

pentacles-7

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

Cancer

wands-10

10 of Wands – set some boundaries to reduce the stress. You may need to say no to certain people. Keywords: burdens, overload, confusion, exhaustion, priorities, pressure, blocks

Leo

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

Virgo

15-the-vortex

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

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

King of Swords – look to the facts before you make a decision. Keywords: fairness, balance, incisiveness, decisions, strength, justice, support

Sagittarius

10-wheel-of-fortune

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

Capricorn

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

Aquarius

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

Pisces

swords-6

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

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The final few

On Sunday the 25th of September I began the week with Week 2 Day 1 of the 10k Runner app:

  • Warmup x 5 min
  • Run x 1.5 min
  • Walk x 2 min
  • Run x 1.5 min
  • Walk x 2 min
  • Run x 1.5 min
  • Walk x 2 min
  • Run x 1.5 min
  • Walk x 2 min
  • Run x 1 min
  • Walk x 1 min
  • Run x 1 min
  • Walk x 1 min
  • Cooldown x 5 min

There was still only one treadmill working at the gym so I used my least favourite one.

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

  • Squats x 20
  • 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
  • Glute bridges x 20
  • Cross-trainer x 400 m

I know the saying that what you find really tough one day will become your warmup – well, Pete has certainly taken that to heart. While I was on the cross-trainer Pete said I’d be doing some heavy lifting and bodyweight exercises. The first group of exercises consisted of:

  • Bench step-ups x 6 on each side
  • Combined lunge/single row x 8 (15-lb weight/20-lb weight)
  • Single-leg deadlift x 10 on each side (15-lb weight)
  • Single shoulder press on one knee x 6 on each side (15-lb weight)
  • Rest and repeat two more times

After those three sets, I had some water and did the second group of exercises:

  • Front squat x 6 (20-lb weights)
  • Lateral pulldown x 6 (9 bars)
  • Hamstring curl x 8 (8 bars)
  • Pushups to failure (25/19/14)
  • Situps with two punches at the top x 10
  • Rest and repeat two more times

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

  • Tricep extension x 12 (4 bars)
  • Hammer curl x 7/7/7
  • Rest and repeat one more time

For the hammer curl, I held a dumbbell in each hand, in the starting position. I did seven reps with my right hand, seven reps with my left hand and seven reps with both hands.

My hamstrings were sore on Tuesday but I went to the gym for Week 2 Day 2 of the 10k Runner app, which was the same as Sunday’s run. At least my favourite treadmill was working again!

I had another session with Pete on Wednesday. My warmup consisted of:

  • Quad rockers x 10 (moving from child’s pose to plank and back again)
  • Opposite arm/leg extension x 10, alternating
  • Pushups x 10
  • Squats x 10
  • Airplanes x 10 on each side
  • Combined reverse lunge/twist x 10, alternating

The first group of exercises was the kettlebell circuit:

  • Kettlebell swings x 3
  • Combined squat/upright row x 2
  • Shoulder press x 1
  • Repeat five more times
  • Rest x 30 s and repeat the whole thing two more times

I was tired by the end of that. I had some water and a 1-minute break. The next group of exercises was shuttle runs:

  • Run forward and reverse backwards x 30 s
  • Rest x 10 s
  • Run forward and back x 30 s
  • Rest x 10 s
  • Side steps x 30 s
  • Rest x 10 s
  • Run forward and reverse backwards x 20 s
  • Rest x 10 s
  • Run forward and back x 20 s
  • Rest x 10 s
  • Side steps x 20 s
  • Rest x 10 s
  • Run forward and reverse backwards x 10 s
  • Rest x 10 s
  • Run forward and back x 10 s
  • Rest x 10 s
  • Side steps x 10 s
  • Rest

I had some more water and another 1-minute break. The third group of exercises involved a 3-kg medicine ball:

  • Combined squat/throw x 10 (I’d throw the ball to Pete, he’d roll it back to me)
  • Shoulder plank/return ball x 10 (I’d roll the ball to Pete, he’d roll it back to my other arm)
  • Combined reverse lunge/torso twist x 10 (10 on each side, with the medicine ball)
  • Rainbow x 10 (holding the medicine ball at my right hip, I’d raise it over my head to my left hip and back again)
  • Rest x 30 s and repeat two more times

After that set, I had another minute of rest followed by a cardio circuit:

  • Run on the spot x 30 s
  • Rest x 10 s
  • Jumping jacks x 30 s
  • Rest x 10 s
  • Quick feet x 30 s (stepping out and in very quickly)
  • Rest x 10 s
  • Run on the spot x 20 s
  • Rest x 10 s
  • Jumping jacks x 20 s
  • Rest x 10 s
  • Quick feet and 20 s
  • Rest x 10 s
  • Run on the spot x 10 s
  • Rest x 10 s
  • Jumping jacks x 10 s
  • Rest x 10 s
  • Quick feet x 10 s
  • Rest

I’d had just about enough of jumping around for one day but my session wasn’t over yet. I repeated the kettlebell circuit (6 rounds x 3 sets), had a 1-minute break and then repeated the shuttle runs. And then I was finally done.

I went back to the gym on Thursday for Week 2 Day 3 of the 10k Runner app:

  • Warmup x 5 min
  • Run x 1.5 min
  • Walk x 2 min
  • Repeat the run/walk five more times
  • Cool down x 5 min

I took Friday off and had planned to go to yoga on Saturday morning but the class had changed to 9am. And after the Friday I had, there was no way I was doing very much that day.

Distance covered?

2016-10-03-07-49-28

Low point of the week? Even though I’ve been exercising, I’ve not been eating very well. And I drank far too much on Friday.

High point of the week? I made it to the gym five times!

Weight loss? It went down in the first half of the week and then back up over the weekend.

Read more updates here.

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