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Monday, 8 April 2013

Progress report + some exercises you can do at home

So yesterday's sesh went down well, and because of the types of exercises it would be a perfect one to do at home.

So I do an hour work out, starting off with a 5 min warm up, normally on the treadmill. Then it was 3 rounds of 6 exercises. Usually this would be timed and you would have to do this as fast as you can, but because the exercises used weights and could easily injure someone if not done properly, we didn't time it. Once I realised just how easy it was going to be to injure myself I took it slow and steady until I felt comfortable with the exercises. Beating a time is not worth being injured!

So the exercises. You will need a step, a 5kg weight, a 15kg weight, towel and low bench. If you don't have the weights, just use something around the house that you think would be the equivalent.

First exercise: hold the 5kg weight in one hand, step up onto the step (both legs) then lift the leg on the side that does not have the weight and bring it up to your chest ( your knee is bent at 90 degrees). To work your core you should lean back a little as well. As long as your core is tight you shouldn't fall back. But be careful and take it slow until you feel comfortable.

Bring your leg back down to the step. Step off. Step back on and repeat. Do 10 on one leg, then swap the weight to the other side and do 10 on the other side.

Once you do that get down off the step and settle into a sumo squat with the 15kg weight in the middle of your legs. By bending your legs and keeping your back straight, grab the weight with both hands and bring up until your legs are straight. Repeat this 20 times. BE CAREFUL TO KEEP YOUR BACK STRAIGHT!!

Repeat the first exercise.

Next exercise: lay your towel down with the step at your feet. Place one foot on the edge of the step so your knee is at an angle. Lift the other leg up into the air as straight as you can. Now keep it there. Using the leg that is resting on the edge of the step raise your hips up as far as you can. Now lower slowly back to the ground. Be careful with this one. It sounds easy but you can feel it really quickly and can easily pull something if you're not careful. Do 12 on one side then swap legs and do 12 on the other.

Repeat the first exercise.

Last exercise: You're doing a lunge, except instead of having your back foot on the ground, rest it onto the low ledge. Your back leg should be roughly at a 90 degree angle. Do 10 lunges on one leg and then swap and do 10 on the other.

You've finished round 1! Now to do two more rounds and then finish with 5 min on the treadmill and stretch.

The exercises sound really simple, and easy, but I could definitely feel it into my second round and by the third I was starting to struggle. Good Luck!

Now to my progress:
At the moment I am doing a minimum of 3 sessions a week, with a second session of boxing thrown in on the weeks when I'm not busy. So I end up doing 2x hour sessions of PT and 2x 45 min of boxing most weeks.

So since I have upped my training I have really noticed some changes:

  • I'm eating smaller portions.
  • I am eating more fruit.
  • I have lost about 5 cm around my stomach and another couple around my waist.
  • The other day I wore a dress that I haven't worn in about a year. It hadn't fit before then.
  • I need to get more bras because they are all getting to big. Not happy about that one!
  • I can stop myself from eating mindlessly i.e. I open a packet of chips and can put them away unfinished.
  • I have stopped buying "snacks" for my drawer.
  • I am having the biggest cravings lately for salad rolls and fruit salad. Seeing as it's a good craving, I am indulging in it!
  • I have started reducing my dinner portions- this is the one I struggle with the most.
  • I tried on one of my old work shirts, a size 14. It fit except for the arms. So note to self: need to work on arms!!

So all in all, not bad. Especially as it is only in April, and I want to get down to a size 12/14 by the end of this year.

Here is a group photo taken of my friends a few weeks ago. Myself (green scarf) and my friend in the yellow, have always been the "bigger" girls in the group. But when I look at this photo I feel like you can't tell that I am that much bigger than my friend in the pink, who is a size 12. I still have a long way to go, but it's nice to realise I don't look as bad as I think I do!

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