We Lifted It

There we have it, I did my first Lift It class at the Gorbals tonight. After work I ran a rather hot and sweaty 2 miles to the Gorbals, and the class started at 6pm.

The instructor was called Paul (in blue in the pic above) and he took 4 of is through some moves.

- Hip mobility stretches
- Squats (without weights)

Then he took us through the simple moves with the bar:

- Back Squat (bar then weights)
- Front Squat (bar)
- Deadlift (with 40kg)
- Stiff Leg Deadlift (with 40kg)

I said to him that we had a bar at home so and had done some lifting before, so he whizzed through the squat and Deadlift parts. Then moved onto the Power Clean.

I was fine with the squat and normal Deadlift ones, but needed to have straighter legs on the stiff leg Deadlift one. I also need to think about having the bar closer to / touching my legs which will be a bit of a learning for me.

My power clean needs some work too. I was doing a row movement that I tend to do with the kettlebell clean n press, which wasn’t working. It’s quite frustrating when you do something out of habit then you have to try to teach yourself to do it differently.

Fit girl really enjoyed it, but I’m swaying. It’d probably be a good thing to do, from beginner level right through and be taught the correct moments.

But from my stage, I’d probably need to work hard to learn the right moves (and practice lots too). Correct and change some of the things I do now out of habit.

We passed level 1, and were close to level 2, so ill maybe see if Fit Girl wants to do it again (I expect she will) and we can maybe practice the moves ourselves and go back at some point in the future.

All in all a different type of class, with low numbers (4). There was a bit if standing about, as opposed to working out, but I guess if you get the movements right through this, you could then go on to do these moves and more advanced moves on your own.

It might have been good to have both stations for 2 to work at each, but apart from that (and my already learned moves which I might need to work hard to change) it was good (and part of Glasgow club membership too).

So 40 mins of strength this morning, 3.6M run and Lift It tonight. :-) All good.

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Lift It tonight

I’ve been wanting to try this for a while, Glasgow Club’s Lift It. I’m booked in for my first session tonight at the Gorbals.

‘Lift It is the Olympic Weightlifting program that will let you Clean, Snatch, and Jerk your way to a stronger better body. Learn dynamic explosive lifts to improve your strength and physique. You will challenge and improve your body’s mobility and range of motion, helping to develop good posture and a strong core.’

I already do Olympic weightlifting in a way, with my Olympic barbell at home and this might give me a bit more guidance (hopefully to confirm I’m doing it right, or correct any parts of my form I’m maybe not doing right.)

I’ll let you know how I get on. See more here: http://www.glasgowlife.org.uk/sport/Glasgowclubbanter/Pages/The-Benefits-of-Weightlifting.aspx

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Summer 2014: My Super Strength Challenge

In the last 4 weeks since the Skye half marathon, I’ve increased the amount of strength training I’ve been doing, and I’ve changed what I eat.

It’s still far from ideal, but I’m eating a large breakfast of berries and Greek yoghurt (so I’m stuffed for HOURS!), then home prepared chicken salad for lunch and I’ve been trying to eat well most of the time (apart for the odd ice cream… oops).

I have to say, I don’t think my food has been quite right (I’ve been craving sugar in the evenings) – but with a few tweaks here and there, should sort that – more protein throughout the day specifically.

I’ve been running 3-4 times a week and strength training 1-2 times a week. Weighing myself daily in my Withings Wifi scales, I’ve been aiming to lose body fat, and here’s the results:

18/6 – 128.5, 26.5%, 34lbs fat
73.5% lean mass, 94.5 lbm

20/7 - 128.9, 24.2%, 31lbs fat
76.8% lean mass, 98.9 lbm

So that’s down -3lbs fat, and up +4.4lbs lbm in 4 weeks.

An increase in overall weight by 0.4lbs.

If you look at my weight graph over the last month, it’s not too impressive. Up, down, up. :-/

It’s the body fat % chart, and the downwards trend line on that, that looks good. It’s not always the number on the scale that’s important, but the fat and lean mass / body composition. :-)

So even though my good could have been better, and my training has been kind of on and off. I’ve still managed to shift 3lbs of fat, and gain over 4lbs of lean body mass!

Now for the next phase:

SUPER STRENGTH CHALLENGE
I’ve got around 10 weeks til we go to San Diego on holiday and I’m bridesmaid at my friends wedding just before that. So now is a good time to get into good shape.

I’ll do it by eating well, and focussing on strength training with running ticking over in the background. I’ll do my training in 4 weeks blocks and reassess after each.

If I’m honest, the last 4 weeks, although I’ve got results, I’ve kind if been playing at it, and haven’t really been focussing that much. I’ve been a bit lazy and had a few extra rest days, and a few extra ice creams and food I didn’t need.

STRENGTH TRAINING
Now it’s time to up the strength work, for the next 4 weeks and see what happens. Compound movements, intense hard workouts, weights getting progressively heavier.

Strength will be simple 3 times a week (unless I’m sore!) and running will happen alongside it. This next week will be a little bit different as I have the TR24 at the end of it…

…apart from that, I’ll aim to strength train Monday, Wednesday, Friday. Cardio on Tuesdays, Thursdays and either Saturday or Sunday. Rest either sat or sun.

Here are my strength workouts I’ll do:

Monday: at home workout

Wednesday: in gym (or at home) workout

Friday: at home workout

Or I might swap that one for a high intensity circuits workout of:

And I might do a gym strength workout like Lift It instead of one of my own workouts.

NUTRITION
The plan for my food will be to stock up on protein through out the day and drink plenty of water too. Carbs before / after a workout.

Plenty of colourful nutritious food. If in doubt, I’ll think natural foods instead of processed foods. Again, this weekend will be a bit out, with travelling and camping, but I’ll do my best to make good choices and be as prepared as I can be.

Here’s what I’ll be eating:

Pre workout: Banana hard gainer protein shake. (Or half a banana).

Breakfast: Berries, nuts, Total breakfast & Greek yoghurt. Black coffee.
(Or scrambled eggs etc).

Lunch: Chicken (or fish) salad box with a hard boiled egg, cucumber, tomato, flaked almond, extra virgin olive oil dressing.

Dinner: one of:
Soup and salad.
Meat / fish and veg.
Eggs.
Chilli mince with whole meal rice.
Baked sweet potato with tuna.

Snacks: (2-3 max a day).
11am, 3pm (& 5pm if exercising in the evening).
Red grapes and cheese.
Banana protein shake.
Hard boiled egg.
Banana (before exercise).
Low fat cottage cheese on oat cakes.
9 bar.
Nuts.
Green tea (after dinner rather than ICE CREAM!)
Occasional couple squares of dark chocolate after dinner if I’m really craving it!

I’ve ditched my lattes and my mars bars, and am aiming to have good healthy choices instead. Food prep will be the cornerstone of me sticking to it – so I’m prepared and not tempted to eat crap in work. And I’ll make good choices if out for dinner too.

SLEEP
I’ll so be aiming to get at least 8 hours sleep a night. So with a wake up time of 6am, that means a strict in bed rule of 930pm… and in the land of nod by 10pm, fingers crossed.

I’ve been struggling with this lately, and although I’ve been getting to sleep ok, and sleeping ok, I’m probably not getting enough sleep and am feeling it. (And catching up at the weekends!)

It might sound a bit restrictive, but I know if I don’t get enough sleep, getting up is hard, so I need to nail my sleep too.

Strength, food and sleep. 3 things to focus on for the next 4 weeks. Let’s see how I go and what the results are. :-) I wonder if I’ll stay the same, if my body fat will reduce or not. If my weight will go down or not?

I’ll continue to weigh myself daily, just as a measure and to make my pretty pink graphs above go on for longer. ;-) Body fat % and body fat loss, will be the focus (not weight).

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Wk28 into Wk29

Today is the calm after the storm. It really did rain heavily yesterday, but I avoid most of it with a nap! I’m really liking catching up with my sleep at the weekends.

Friday and Saturday night this week I got 9:30 sleep, plus a wee 1:30 nap on Saturday, and another wee hour on Sunday too! I must be needing it.

This last week I’ve been playing with exercise a bit. I had planned to do two strength sessions, but exercising with an injured Fit Girl (walking and running latterly) seemed more important.

Here’s what I did this last week:

Mon: 4.25M run coaching
Tue AM: 6.7M run wi Eileen
PM: 40 minute walk wi FG
Wed AM: 40 min run coaching
PM: 6.5M run wi FG + cool down walk
Thu: Rest & 1:30 walk coaching session
Fri: 40 min strength training + 1km run
Sat: Rest and gave blood
Sun: Rest and 3M walk

So plenty of walking (incl 1 coaching session), and 3-4 runs including 2 coaching sessions. A wee strength session and a pint less of blood.

I was a bit tired and sore today. Achy arms for some reason (bent over row probably) and just a bit tired overall. Losing a pint of blood can do that to you, you see. Luckily I haven’t been too sore with strength training, building it up gently.

Next week I plan to pick up my strength training a bit more and, fingers crossed I hope to do three sessions and a bit of running. I’m going to try Lift It at the Gorbals on Tuesday night wi Fit Girl.

I might just do two sessions a day, and I’ll post my strength workout and how I’ve got on so far, soon:

Mon: AM Run, PM Strength
Tue: AM Run coach, PM Lift It Strength at the Gorbals
Wed: AM Run
Thu: AM Strength
Fri: Rest and travel
Sat: Thunder Run 24
Sun: Recover and travel

I haven’t really mentioned the thunder run 24 have I? Eileen at work asked me if I’d be a substitute for someone who dropped out, and I jumped at the chance, then found out the team is called ‘Reluctant Runners’.

The idea of it is that it’s a 10k loop, and there’s 8 team members. One of whom has to be on the course at all times during a 24 hour period.

It starts at 12 on Saturday and goes right through to 12 on the Sunday. I must remember my head torch. I might do 3 laps or perhaps 4, 5 or 6 depending in just how ‘reluctant’ my running buddies are!

So that’ll happen on Saturday and we’ll travel down on Friday night. Iggle Piggle might come on the journey I think. Crazy team mascot.

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Happy Challenge Day 1

All of my happy things today happened early on, before the rain came. I’ve been challenged to write about what makes me happy (and to not mention exercise!).

3 things that made me happy today:

1. Watching the birdies eating their breakfast as I ate mine with a nice coffee after a 9.5 hour sleep. :-D

2. Going into town on the subway with Fit Girl and seeing my first volunteer of the day (and seeing 13 volunteers in total)… then sitting in Starbucks on Buchanan St watching the world go by and having a nice latte and berry compote (the place I met FG for one of our very first dates years ago!)

3. Giving my 25th pint of blood and getting my silver award badge along with the complimentary / obligatory tunnocks tea cake before going out for a tasty lunch with FG… then having a good nap as it rained later on.

Plenty of reasons to be happy. :-) I have a feeling this might be an easy challenge for me. ;-)

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Happy challenge

If you know me. You know I’m a happy soul. I’m positive in most of my thoughts and I’m grateful for all that I have and all that I am.

You may have also noticed that I exercise quite a lot (and go on about it quite a bit too).

And have you heard about the challenge going around Facebook; The Happy Challenge? Where someone challenges you to write 3 positive thoughts or reasons you’re happy.

My rather odd and funny friend Isabel has challenged me to do the happy challenge, but with a twist. I’m not allowed to mention exercise once.

That should be easy enough. Exercise is just one very small part of my very full life. I start tonight on my Lorn Pearson Trains page here: https://m.facebook.com/LornPearsonTrains

I can’t say they’ll be as funny as Isabel’s, but then, I don’t think hers were all happy or positive – some times they were even double negative!

Hope you enjoy mine. https://m.facebook.com/LornPearsonTrains

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BBC @the Quay… nearly

BBC @the Quay was due to open tonight for a staff preview at 1730. Unfortunately it was still in progress when I left work, so I left to go for date night.

Driving past at half 8 and it looks like the Ferris wheel is working and it’s maybe all open. We missed it though.

Now instead, I know I did strength this morning but I couldn’t resist doing this, since the Quay wasn’t open yet. ;-)

Next week promises to be good I think. :-) And I saw 4 volunteers today! ;-)

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