Workout Wednesday 29 January

Count down and keep moving

While I am on the road to recovery, am trying to keep as active as possible. Spending time on the airdyne will only get me so far so, am trying to do a heavily modified strength and conditioning programme to keep me in the best shape possible over the next few months. Working out around an injury is possible and beneficial as long as you are sensible about it. The workouts I am doing are modified to account for my inability to weight bear on my left leg. All of the weights I’m using have been dialled back, so I reduce the risk of additional injuries. All lower body exercises focus on movement, flexibility and not losing what I have in the way of muscle. Upper body I have fewer limitations but still need to modify exercises to make sure I am not putting additional strain on my lower body.

I aim to get in some kind of movement every day.

Chunky knee on the mend

Showing signs of wear and tear

While my capacity is improving weekly from working out, I’m starting to feel the strain of being stuck on crutches for so long. Over the long weekend, I pushed myself a bit more than I should have, lots of time on my feet (or foot and crutches), and a monster mooch around in Whangarei left me feeling exhausted. I am starting to feel the extra strain on my right foot, Achillies tendon as well as my hands, not surprising after six weeks on crutches. While I am on the final countdown to my next appointment with the surgeon, I am trying to take it easy and do a lot more stretching and massage.

Moderating intensity

To keep my workouts from becoming boring, I change things up daily, some days, I push for more intensity in my workouts and other days, I aim for more endurance. This week my workout is more of an endurance workout with slightly higher weights. My endurance workouts in the Auckland humidity are not easy, but they are worth the effort.

Workout of the week

This workout was as follows

  • 5 minutes warm-up @ 15 per cent of max RPM.
  • 40 minutes working @ 60 – 70 per cent of max heart rate.
  • 5 minutes cool down @ 10 per cent of max RPM.

Core work

  • Straight leg situps – 40 reps with a kettlebell
  • Single leg raises – 40 reps per leg
  • Kettlebell kayaks – 40 reps with @ 30 per cent of 2RM
  • Kettlebell bench press – 40 reps @ 30 per cent of 2RM
  • Kettlebell overhead tricep extension – 40 reps @ 30 per cent of 2RM
  • Dying bug – 40 reps

Post-workout stretches and recovery

  • Right leg hamstring stretch.
  • Right leg quad stretch.
  • Achilles stretch right and left leg.
  • Skateboard rolls with left leg

Disclaimer

I share my workouts to show what I do, not to tell you what to do. I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path. When working out with weights, remember your 1 rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first.


Workout Wednesday 22 January

While I am on the road to recovery, am trying to keep as active as possible. Spending time on the airdyne will only get me so far so, am trying to do a heavily modified strength and conditioning programme to keep me in the best shape possible over the next few months.  

Working out around an injury is possible and beneficial as long as you are sensible about it. The workouts I am doing are modified to account for my inability to weight bear on my left leg. All of the weights I’m using have been dialled back, so I reduce the risk of additional injuries. All lower body exercises focus on movement, flexibility and not losing what I have in the way of muscle. Upper body I have fewer limitations but still need to modify exercises to make sure I am not putting additional strain on my lower body.  

I aim to get in some kind of movement every day.  

Winning at the one-legged race  

This week I have been dialling thing up a little bit, as my capacity builds back up I am pushing things a little further. All the hard work on the airdyne has me thinking I could win a one-legged race. I’ve brought in some more core strengthening movements as well as some upper bodywork. The more upper body work and core work I do, the easier it is getting around on crutches.  

I have reached another significant milestone in my recovery; I have been able to unlock my knee brace and start to bend my knee. I will be honest the first two days were not pleasant; the awful aching and return of some serious swelling were not fun. After some ice pack action and lots of patience, I can now bend my knee to 90 degrees and straighten it out. My little skateboard has become a key part of my post-workout stretching and cool down. I still have to wait for the ok to put weight on my leg and start physiotherapy, but I am pleased with the progress I have made in just a few days.   

My general fitness is continuing to improve, so now I just have to manage my rest and recovery to ensure I don’t overdo it when I workout.  

Workout of the week   

This workout was as follows   

5 minutes warm-up @ 15 per cent of max RPM.   

30 minutes working @ 70 per cent of max RPM.   

5 minutes cool down @ 10 per cent of max RPM.   

Core work  

Straight leg situps – 50 reps with a kettlebell  

Single leg raises – 50 reps per leg  

Kettlebell kayaks – 50 reps with @ 25 per cent of 2RM  

Kettlebell bench press – 50 reps @ 30 per cent of 2RM  

Dying bug – 50 reps  

Post-workout stretches and recovery.  

Right leg hamstring stretch.  

Right leg quad stretch.  

Achilles stretch right and left leg.  

Skateboard rolls with left leg  

Disclaimer    

I share my workouts to show what I do, not to tell you what to do.  

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.   

When working out with weights, remember your 1 rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first.  


Workout Wednesday 8 January

Starting out slowly

Do something every day

While I am on the road to recovery, am trying to keep as active as possible. Spending time on the airdyne will only get me so far so, am trying to do a heavily modified strength and conditioning programme to keep me in the best shape possible over the next few months.

Working out around an injury is possible and beneficial as long as you are sensible about it. The workouts I am doing are modified to account for my inability to weight bear on my left leg. All of the weights I’m using have been dialled back, so I reduce the risk of additional injuries. All lower body exercises focus on movement, flexibility and not losing what I have in the way of muscle. Upper body I have fewer limitations but still need to modify exercises to make sure I am not putting additional strain on my lower body.

I aim to get in some kind of movement every day.

Starting out slowly

This week is my first week back to every day general movement and working out after my recent knee surgery. Cabin fever has truly taken hold in the last few days, so I have been chomping at the bit to get back in the gym and start doing something.

To start building my fitness back up, I am making my nemesis AKA the airdyne, my new best friend. I can set myself up nicely so I have no weight on my left leg at all while using my seems and right leg to get a decent sweat going.

While I would like to convince myself I have bounced back from surgery, I know by my energy levels and the number of naps required across the day I am not back to 100 per cent yet.

Workout of the week

This plain and boring workout was as follows

  • 5 minutes warm-up @ 25 per cent of max RPM.
  • 20 minutes working @ 60 per cent of max RPM.
  • 5 minutes cool down @ 10 per cent of max RPM.

Post-workout stretches and recovery

  • Right leg hamstring stretch.
  • Right leg quad stretch.
  • Achilles stretches right and left leg.
There is a knee in there somewhere

Disclaimer

I share my workouts to show what I do, not to tell you what to do.

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.

When working out with weights, remember your 1 rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a  workout, find out what weights you should be using first.


End of the year

Quiet on the blog front

You may have noticed I’ve been a little bit quiet on my blog and social media recently. That is because life has become somewhat unusual in the last two months.

Not the ideal end to the year

It has been a funny year; work has been stupidly busy; my project manager life has overtaken my real life more than liked. While work took over, the rest of my life has either ticked over or stopped completely. Until a few weeks ago, I expected the end of the year to fly up and smack me in the face while I scrambled around wondering what happened. That isn’t my expectation anymore.

Storytime

In an effort to maintain my sanity, I’ve stuck with my daily 5 a.m. workout. During a workout at the end of September, I made one little mistake and apparently changed the course of the year. One leg in the wrong place in the middle of a movement and POP something in my knee gave out. The immediate swelling and pins and needles were the first clue something wasn’t quite right.

Apple a day did nothing

Usually would give an injury a week to settle before I went to a doctor. In this instance didn’t last the week. My knee was hurting so much I was at the doctor four days later. One painful exam later, I was sent off to an x-ray and MRI. The x-ray was all clear, but the MRI had a different story to tell. The short version of the story is a grade 2 tear off the lateral collateral ligament and damage to the nerve that controls my left foot. Go me!

Different Kind of wrapping this Christmas

A few weeks waiting and two specialists later l went under the knife a few days ago to have my lateral collateral ligament reconstructed and the nerve in my leg released. Everything appears to have gone well; now, I have the long road to recovery ahead of me. Life on crutches for the next eight weeks might be the easier thing to deal with.

My leg is all wrapped up for Christmas, my fluffy friend is taking care of me.
My leg is all wrapped up for Christmas, my fluffy friend is taking care of me.

Keeping active

In the run-up to surgery I have done that what I can keep active, I’ve swapped out heavy weight lifting for more time on the airdyne. As hard as it is to keep active when you are in pain know the more mobility you can maintain the better recovery will be from injury and hopefully faster.

The balance between rest and activity isn’t something I have been good at so far; it is something I need to work on.

I’m giving myself seven days to rest after my surgery, after that I aim to get back in the gym to get my upper body, abs and right leg moving as much as possible.

I’ve read heaps about the benefits of being active when recovering from surgery, so I intend to put the theory into practice.

I’m going to take a little break from my blog and social media while I rest up but will be hopping into 2020 with some set goals for recovery, wellbeing, resilience and progress.

Wishing you all a Happy Healthy Christmas and New Year, see you all in 2020.


2017 goals

Happy New Year!!!!

Another year over and a new one underway. I hope you had a great break and enjoyed time with friends and family.

I don’t like making New Year’s resolutions as they usually get broken by the end of January, I prefer to set myself goals for the year, I like having something to work towards, and the start of a new year brings the time to set my goals.

2016 the year that was

Here are the goals I set and how I did and which goals I managed to achieve.
Stay injury free for the year
I may not have managed to achieve this goal thanks to a small accident on my scooter, an impact injury to my knee put this goal off track.  Thankfully it didn’t take too long to recover so it wasn’t too much of a setback.
Improve my back squat, aim to squat 80kg
This goal was an epic fail, I worked hard to increase my back squat but only managed to get my back squat up to 65kg. It is disappointing not to reach this goal but there is always next year.

2017 goals

Attend one yoga class a week to improve flexibility
I can say this goal was smashed, I managed to attend two classes a week across the year and have managed to improve my flexibility and enjoyed the benefits of mindfulness that yoga brings.

Reduce my resting heart rate to 60bpm
This goal was another great success as I managed to reduce my resting heart rate to 48bpm.

Reduce my body fat to 20%
This has been the hardest goal to achieve but I can say I managed to achieve it, at the end of November I managed to get down to 19%. It took a lot of hard work and consistency across the year but I got there.

Work out at least once a day
This goal was another great success, I managed to do something every day.

So, with a New Year comes a new set of goals to achieve, here are the goals I intend to achieve in 2017

  • Stay injury free for the year 
  • Set a personal record for back squat – aiming for 80kg 
  • Set a personal record for deadlift – aiming for 100kg
  • Set a personal record for plank – aim for 2 minutes
  • Set a personal record for pull ups – aim for unassisted pull ups
  • Attend one yoga class a week to improve flexibility
  • Reduce my resting heart rate to 40bpm
  • Reduce my body fat to 16%
  • Work out at least once a day

Workout disclaimer   

I share my workouts to show what I do, not to tell you what to do.  

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.  

When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first. 


Fight club – December 14

Movement every day

Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.  

Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.

Monday 

Warm-up 

5 rounds 

50 seconds activity 

10 seconds rest 

  • Plank jack with a knee tuck 
  • Side lunge with a toe touch 
  • Squats 
  • Walk down Push-ups 
  • Reclined row 

Cool down and stretch 

Tuesday 

Warm-up 

4 rounds 

40 seconds activity 

20 seconds rest 

  • Push-ups 
  • Handstand hold 
  • Hollow rocks

Cool down and stretch 

Wednesday 

Warm-up 

5 rounds 

30 seconds activity 

10 seconds rest 

  • Side step with back lunge 
  • Squats 
  • Split jump 
  • Sumo Squat 

Cool down and stretch 

Thursday 

Warm-up 

5 rounds 

  • Split jumps 10 Reps
  • Donkey kicks 6 Reps
  • Burpees 3 Reps

Cool down and stretch 

Friday

Warm-up 

25 second hold 

3 cycles 

  • Mountain pose 
  • Forward bend 
  • Triangle 
  • Bent leg triangle 
  • Downward dog 
  • Triangle 
  • Bent leg triangle 
  • Downward dog 
  • Warrior 
  • Chair pose 
  • Forward bend 
  • Mountain pose 

Cool down and stretch 

Workout disclaimer   

I share my workouts to show what I do, not to tell you what to do.  

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.  

When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first. 


Fight club – November 13

Movement every day

Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.  

Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.

Monday 

Warm-up 

4 rounds 

40 seconds activity 

10 seconds rest 

  • Squats 
  • Bow and arrow 
  • Side lunge with a toe touch 
  • Walk down Push-ups 
  • Plank 
  • Cannonball sit-ups 

Cool down and stretch 

Tuesday 

Warm-up 

6 rounds 

20 seconds activity 

10 seconds rest 

  • Ankle taps 
  • Superman 
  • Bow and arrow 
  • Boxers sit-ups 
  • Cannonball sit-ups 
  • Dying bugs 
  • Guard sit-ups 
  • Leg raises 

Cool down and stretch 

Wednesday 

Warm-up 

3 rounds 

20 seconds activity 

10 seconds rest 

  • Plank 
  • Bow and arrow 
  • Push-ups 

Cool down and stretch 

Thursday 

Warm-up 

4 rounds 

30 seconds activity 

10 seconds rest 

  • Lunges 
  • Guard sit-ups
  • Lunges 
  • Reclined rows 
  • Plank 
  • Cannonball sit-ups 
  • Squats 
  • Superman 

Cool down and stretch 

Friday

Warm-up 

3 rounds 

20 seconds activity 

10 seconds rest 

  • Superman 
  • Bow and arrow 
  • Boxers sit-ups 
  • Cannonball sit-ups 
  • Dying bugs 
  • Guard sit-ups 
  • Leg raises 
  • Russian twist 
  • Scissor legs 
  • Sit-ups 

Cool down and stretch

Workout disclaimer   

I share my workouts to show what I do, not to tell you what to do.  

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.  

When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first. 


Fight club – October 16

Movement every day

Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.  

Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.

Monday 

Warm-up 

4 rounds 

30 seconds activity 

10 seconds rest 

  • Plank jack with a knee tuck 
  • Side lunge with a toe touch 
  • Squats 
  • Walk down Push-ups 
  • Reclined row 

Cool down and stretch 

Tuesday 

Warm-up 

5 rounds 

20 seconds activity 

10 seconds rest 

  • Lunges 
  • Guard sit-ups
  • Lunges 
  • Reclined rows 
  • Plank 
  • Cannonball sit-ups 
  • Squats 
  • Superman 

Cool down and stretch 

Wednesday 

Warm-up 

4 rounds 

30 seconds activity 

10 seconds rest 

  • Jumping squats 
  • Dying bugs 
  • Push-ups with a cross over 
  • Skaters 
  • Boxers sit-ups 
  • Walking lunges 
  • Reclined row 

Cool down and stretch 

Thursday 

Warm-up 

5 rounds 

30 seconds activity 

10 seconds rest 

  • Inclined Push-ups 
  • Reclined row 
  • Boxers sit-ups 
  • Bow and arrow 
  • Jumping jacks 
  • Walking lunges 

Cool down and stretch 

Friday

Warm-up 

20 second hold for each pose 

3 cycles 

  • Child’s pose 
  • Cat pose 
  • Cow pose 
  • Downward dog 
  • Chair pose 
  • Mountain pose 
  • Forward bend 
  • Halfway hold
  • Plank 
  • Cobra 
  • Downward dog 
  • Chair pose 
  • Forward bend 
  • Mountain pose 

Cool down and stretch 

Workout disclaimer   

I share my workouts to show what I do, not to tell you what to do.  

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.  

When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first. 


Fight club – October 10

Movement every day

Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.  

Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.

Monday 

Warm-up 

4 rounds 

30 seconds activity 

10 seconds rest 

  • Jack squats 
  • Toe touches 
  • Jumping jacks 
  • Walking lunges 

Cool down and stretch 

Tuesday 

Warm-up 

4 rounds 

  • Split jumps 10 Reps
  • Donkey kicks 6 Reps
  • Burpees 3 Reps

Cool down and stretch 

Wednesday 

Warm-up 

4 rounds 

30 seconds activity 

10 seconds rest 

  • Superman 
  • Bow and arrow 
  • Boxers sit-ups 
  • Cannonball sit-ups 
  • Dying bugs 
  • Guard sit-ups 
  • Leg raises 
  • Russian twist 
  • Scissor legs 
  • Sit-ups 

Cool down and stretch 

Thursday 

Warm-up 

4 rounds 

  • Walking lunges 40 Reps
  • Push-ups 15 Reps
  • Mountain climbers 20 Reps

Cool down and stretch 

Friday

Warm-up 

20 second hold for each pose 

3 cycles 

  • Mountain pose 
  • Forward bend 
  • Triangle 
  • Bent leg triangle 
  • Downward dog 
  • Triangle 
  • Bent leg triangle 
  • Downward dog 
  • Warrior 
  • Chair pose 
  • Forward bend 
  • Mountain pose 

Cool down and stretch 

Workout disclaimer   

I share my workouts to show what I do, not to tell you what to do.  

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.  

When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first. 


Keep Moving Fitness Deadlift

Fight club -September 11

Movement every day

Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.  

Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.

Monday 

Warm-up 

As many rounds as you can 

19 minutes 

  • Squats 5 Reps
  • Side lunge with a toe touch 6 Reps
  • Shoulder taps 6 Reps
  • Guard sit-ups 5 Reps

Cool down and stretch 

Tuesday 

Warm-up 

6 rounds 

30 seconds activity 

10 seconds rest 

  • Inclined Push-ups 
  • Push-ups 
  • Push-ups with a cross over 
  • Shoulder taps 
  • Handstand hold 

Cool down and stretch 

Wednesday 

Warm-up 

5 rounds 

40 seconds activity 

10 seconds rest 

  • Inclined Push-ups 
  • Reclined row 
  • Boxers sit-ups 
  • Bow and arrow 
  • Jumping jacks 
  • Walking lunges 

Cool down and stretch 

Thursday 

Warm-up 

5 rounds 

50 seconds activity 

10 seconds rest 

  • Jack squats 
  • Toe touches 
  • Jumping jacks 
  • Walking lunges 

Cool down and stretch 

Friday

Warm-up 

25 second hold 

3 cycles 

  • Child’s pose 
  • Cat pose 
  • Cow pose 
  • Downward dog 
  • Chair pose 
  • Mountain pose 
  • Forward bend 
  • Halfway hold
  • Plank 
  • Cobra 
  • Downward dog 
  • Chair pose 
  • Forward bend 
  • Mountain pose 

Cool down and stretch 

Keep Moving Fitness Deadlift
Keep Moving Fitness Deadlift

Workout disclaimer   

I share my workouts to show what I do, not to tell you what to do.  

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.  

When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first.