Wonder Woman Fitness

Archive for the ‘increase fitness’ Category

Train with me

I need you!!!!

 

Train with me

Train with me

Do you think your training is going well?  Is it pushing you hard enough?  Want to try something different?  Ok then, I need you to read this and to do this.  I am basically trying to get you moving by giving you a training session a month to try and stick to.  They will be based on weights, intervals, pyramids etc all sound scary but all fun with a wee bit of hard work thrown in.  I will also give a 3 day ‘diet’ to have a look at and to follow, not for the whole month though just a max of 5 days to help with your training.  The idea of this is to show you different ways of training and to see how I train.  I will be giving beginner, intermediate and advanced options so all abilities can do this.  Give it a go what do you have to lose?  If done right the only thing you will lose is a couple of pounds or more.  Keep active………….

Session 1: Intervals

This is ideally suited to the treadmill as you will work harder, but it can be performed on the bike, rower or X Trainer.  All I will say is each session is 20 minutes in total so you should be pretty tired at the end of the session even if you are a beginner.  Also it can be performed outside if you have a hate or a fear of treadmills just make sure you have a stop watch.  Do the interval sessions at least 3-4 times per week.  If you are following a weight program do that alongside this, actually I highly recommend that you do follow one.  Remember to have your rest days to recover.  The next session will be weights based so it will work with this one nicely.

The beginners session:

Time  
2 minutes Brisk walk
30 seconds Jog
90 seconds Brisk walk
45 seconds Jog
90 seconds Brisk walk
60 seconds Jog
90 seconds Brisk walk
90  seconds Jog
90 seconds Brisk walk
90 seconds Jog
90 seconds Brisk walk
60 seconds Jog
90 seconds Brisk walk
45 seconds Jog
90 seconds Brisk walk
30 seconds Jog

The Intermediate session:

Time  
60 seconds Jog
90 seconds Run
60 seconds Jog
120 seconds Run
60 seconds Jog
90 seconds Run
60 seconds Jog
120 seconds Run
60 seconds Jog
90 seconds Run
60 seconds Jog
120 seconds Run
60 seconds Jog
90 seconds Run
60 seconds Jog

 

The advanced session: (To be completed with an incline of 2-4%)

Time  
60 seconds Run
30 seconds Sprint
60 seconds Run
45 seconds Sprint
60 seconds Run
60 seconds Sprint
60 seconds Run
45 seconds Sprint
60 seconds Run
30 seconds Sprint

Repeat this session twice if you dare!!!!!

Diet:

Try this for 3-5 days.  It has limited stodgy carbs so if you are used to them you will find it hard but keep with it.

Meal Food
Breakfast 2 scrambled eggs

Ham

Handful of spinach

Snack Low fat hummus

Celery and carrot batons

Lunch Ham and avocado salad

Salad leaves, spinach, tomatoes, cucumber, ½ avocado and ham

Snack Cooked Chicken

Mixed seeds

Dinner Lean meat (chicken, fish, pork, turkey, steak)Roasted vegetables
Snack Small amount of low fat cottage cheese
 
large easter egg
mmm chocolate

The Easter Egg Calorie Buster

 
 
 Are you going to treat yourself to an Easter egg this year???  If you are don’t feel too guilty I will be too.  The fact is if you do treat yourself (or overindulge) then do something about it.  Burn those unwanted calories away and get back into training.  An average hollow chocolate Easter egg can contain 200-300 calories so that technically isn’t really a treat on its own it’s a small meal!  If you work hard in the gym you will know how hard it is to work off 200 – 300 calories so I have put together a calorie busting treadmill session that will help you burn in the region of 200 – 300 calories in 20 minutes.  So if you have a treat or two time for a trip to the treadmill.  Have a look and have a go……

 

This is a 20 minute walk-run treadmill session:

Minutes

Speed

Incline

0 – 2.00 3mph/4.8kmph 3%
2.00 – 3.00 3mph/4.8kmph 4%
3.00 – 4.00 3mph/4.8kmph 6%
4.00 – 5.00 4mph/6.4kmph 8%
5.00 – 6.00 4mph/6.4kmph 10%
6.00 – 7.00 4mph/6.4kmph 1%
7.00 – 8.00 5.0mph/8.0kmph 3%
8.00 – 9.00 5.0mph/8.0kmph 5%
9.00 – 10.00 5.0mph/8.0kmph 6%
10.00 – 11.00 6.0mph/9.6kmph 1%
11.00 – 12.00 6.0mph/9.6kmph 3%
12.00 – 13.00 6.0mph/9.6kmph 5%
13.00 – 14.00 6.0mph/9.6kmph 1%
14.00 – 15.00 4.0mph/6.4kmph 1%
15.00 – 16.00 5.0mph/8.0kmph 3%
16.00 – 17.00 5.0mph/8.0kmph 5%
17.00 – 18.00 6.0mph/9.6kmph 2%
18.00 – 19.00 6.0mph/9.6kmph 4%
19.00 – 20.00 6.0mph/9.6kmph 2%

 

You can increase/decrease the speeds if you like or increase/decrease the incline but keep the time the same.  You are looking to come off that treadmill feeling like you have worked very hard.  This 20 minutes treadmill session will help you burn calories quicker and more efficiently.

treadmill cartoon 

Keep active folks…………………..

Let’s race for our life with Race for Life

Ladies please read this

 

 

Ladies, this year we celebrated 100 years of International Women’s Day in March (don’t worry I missed it too!) so why not celebrate being a women by joining thousands of women in the Race for Life.  Race for Life is the largest women only fundraising event in theUK.  Since 1994, women of all ages and fitness levels across theUKhave come together at these inspiring events to walk, jog or run to help beat cancer.

 I have done a few of these events with my friends and with my mum.  My mum and I did theEdinburgh10k Race for Life last year and talking from personal experience these events are great.  You are inspired and encourage by the other women taking part for all types of reasons also.  Some people walk it, some jog and some race it, it is completely up to you which category you fall into.  These events are very friendly and non competitive, I would recommend them to anyone.  In this blog I will tell you about the Race for Life series and where your nearest event is and also give you training programmes to train to be it a 5k jog and run.  So ladies read on be inspired, find something pink to wear , join in the fun, join the revolution and help beat cancer.

Join in the fun

Some of the women at these events take part in celebration of surviving a cancer experience themselves.  Others take part in memory of a loved one or to give hope to a cancer free future.  But every woman from all over theUKshares a common goal at Race for Life: to raise money for Cancer ResearchUK’s groundbreaking work and to help them save more lives.

 Since Race for Life began an incredible 5.4 million participants across the UK have raised over £362 million to fund the work of over 4000 researchers, doctors and nurses dedicated to helping more people beat cancer. 

 Cancer ResearchUKis the world’s leading charity dedicated to beating cancer through research.  Their groundbreaking work in finding new ways to prevent, diagnose and treat cancer has saved millions of lives.

 They fund research into many aspects of cancer through the work of more than 4000 scientists, doctors and nurses across theUK.  Their vision – Together We Will Beat Cancer – is only achievable thanks to people taking part in and supporting Race for Life events.  You too can be part of this and help change the future.

 Their work in entirely funded by the public so the money you raise at these events can help them achieve their goals and give hope to people affected by cancer both now and in the future.

Wear something pink!!

 Amazing women like you can help Cancer ResearchUKfund important research.  Amazing women like you can build hope to thousands of people affected by cancer.  Amazing women like you can do this by taking part in Race for Life and raising as much money as you can.  Inspired? Let’s see how you can train for one………… 

All ages and all fitness levels can take part

 Race for Life events are not competitive.  They are all about women of all ages and fitness levels coming together to raise money and also to have fun.  Whether you plan to walk, jog or run your event this blog can help you prepare for your Race for Life.

 Top tips for your event:

 Wear comfy shoes and make sure your feet are well supported

It is good idea to wear a sports bra!!!

If you are a beginner, concentrate on increasing the time you walk, jog or run for and build up gradually

Get the girls to train or enter a race together.  It’s a great excuse to have a good blether while motivation each other to go that little bit further and faster

Remember to warm up and cool down before and after exercise.  Taking time to stretch properly at the end of training or at the end of the event will help reduce chances of injury.

It is important to drink (water!!) before, during and after the event or your training – please do not wait until you are thirsty.

 Training for your event:

Below are 2 training programmes that you can follow if you are entering the 5k event.  One of the programmes is if you would like to jog it and one is if you would like to run it but most of all enjoy it and have fun…..

5k jogging plan (can be used by complete beginners to jogging)

6 weeks to go:   Monday – 30 mins/3.1k = 3 min walk then 3 min jog x 5Tuesday – REST

Wednesday – 20 min/2.1k = 10 min walk then 10 min jog

Thursday – REST

Friday – REST

Saturday – 30 min/3.5k = 3 min walk then 3 min power walk x 5

Sunday – REST

5 weeks to go:    Monday – 30 min/3.6k = 2 min power walk then 4 min jog x 10Tuesday – REST

Wednesday – 30 min/3.8k = jog

Thursday – 30 min/2.4k = power walk

Friday – REST

Saturday – 3k time trail

Sunday – 30 min/3.8k = jog

4 weeks to go:    Monday – 30 min/3.8k = 15 min walk then 15 min jogTuesday – REST

Wednesday – 30 min/3.8k = jog

Thursday – REST

Friday – 20 min/2.5k = jog

Saturday – REST

Sunday – 40 min/4.6k = 2 min walk then 6 min jog x 5

3 weeks to go:    Monday – 40 min/4.2k = 20 min walk then 20 min jogTuesday – REST

Wednesday – 20 min/2.5k = jog

Thursday – 30 min/3.8k = jog

Friday – REST

Saturday – 5k time trial

Sunday – REST

2 weeks to go:    Monday – 30 min/3.8k = jogTuesday – REST

Wednesday – 40 min/4.2k = 20 min walk then 20 min jog

Thursday – REST

Friday – REST

Saturday – 30 min/3.8k = jog

Sunday – 30 min/3.4k = 10 min walk then 20 min jog

1 week to go: Monday – 30 min/4.2k = 15 min walk then 15 min jogTuesday – REST

Wednesday – 30 min/3.8k = jog

Thursday – 30 min/3.1k = 15 min walk then 15 min jog

Friday – REST

Saturday/Sunday – Race for Life event = Enjoy!!!!!

5k running plan

6 weeks to go: Monday – 20 min/4.4k = 10 min jog then 10 min runTuesday – REST

Wednesday – 25 min/2.3k = 8 x 100m run (1min walk recovery) then jog 15 secs

Thursday – REST

Friday – REST

Saturday – 30 min/3.2k – 2 x 200m run then 4 x 100m run (with 1 min recovery in between) then 20 min jog

 Sunday – REST

5 weeks to go:    Monday – 30 min/3.8k = easy runTuesday – REST

Wednesday – 30 min/4.7k = 5 min jog then 5 min run x 3

Thursday – REST

Friday – REST

Saturday – 3k time trial

Sunday – 30 min/3.8k = easy run

4 weeks to go:    Monday- 30 min/3.8k = easy runTuesday – REST

Wednesday – 25 min/4.2k = 10 x 100m run (1 min walk recovery)

then 20 min jog

Thursday – REST

Friday – REST

Saturday – 30 min/3.2k = 3 x 200m run then 5 x 100m run (1 min

walk recovery) then 20 min jog

Sunday –   REST

3 weeks to go:   Monday – 30 min/3.8k = easy runTuesday – REST

Wednesday – 27 min/3.2k = 400m run then 2 x 200m run then 5 x 100m (all with 1 minute recovery) then 15 min jog

Thursday – REST

Friday – REST

Saturday – Time trial = 5k

Sunday – 30 min/3.8k = easy run

2 weeks to go:  Monday – 35 min/4.5k = easy runTuesday – REST

Wednesday – 26 min/3.3k = 2 x 400m run then 2 x 200m run then 2 x 100m (all with 1 minute recovery) then 15 minute jog

Thursday – REST

Friday – REST

Saturday – 30 min/3.8k = easy run

Sunday – REST

1 week to go: Monday – 35 min/4.5k = easy runTuesday – REST

Wednesday – 20 min/2.6k = 400m run then 200m run then 100m

run (all with 1 minute recovery) the 15 min jog

Thursday – REST

Friday – REST

Saturday or Sunday – Race For Life event = enjoy

 Race For Life events near you:

 Edinburgh(HolyroodPark) – 5k Sunday 19th June 2011 starting at 12

Edinburgh(HolyroodPark) – 10k Sunday 19th June 2011 starting at 10 am

Edinburgh (South Queensferry) – 5k Sunday 8th May 2011 starting at 11 am

Glasgow– 5k Sunday 5th June 2011 starting at 9.30 am

Stirling– 5k Sunday 29th May 2011 starting at 11 am

 There are a few more events in Scotlandso please check out the website www.raceforlife.org

 Keep active folks…………………..

Personal Training – What’s all the fuss about?

Personal Training

 Have you ever wondered what its like to get some personal training?  If you are training for a specific event, need extra motivation or are stuck in an exercise rut personal training can be the answer for you.  Depending on their experience they will design programs and sessions around your own personal goals, give dietary advice, do specific types of training, motivate you and make your sessions fun and worthwhile.  As a personal trainer myself I really enjoy my job as I can let my clients see their own potential, its amazing how people do not realize their own ability until pushed.  I have a great time with my clients and I try to make it as fun as possible, well if I’m going to train you hard then lets do it with a smile on your face.  So if you have ever thought about personal training and want to know what goes on then read on….

 I have asked one of my Personal training clients to make a blog of her sessions and her experiences with me:

Session 1:

“I have tried various types of exercise in the past, but as the date to my civil partnership celebration approached, I realised I needed some more expert help to help me feel in better shape.  I did a series of sessions with Kelly, and although it was a bit late to make a significant improvement, it did make me feel more confident for my big day.  It also left me wondering what if I continued?  Could I actually get rid of my wobbly bits, and even tone up my belly? 

So I’ve submitted myself to the rigours of Kelly’s sessions again.  Kelly has designed a programme I can work on my own, and also comes up with different things to do with her each week. This week she got me running uphill, which is quite an achievement given my lifelong avoidance of running!  I felt a good sense of achievement in managing to complete the run, even if my face did match my pink top afterwards!  By interval training, the minute walking gave me the respite I need to continue, and the target to not need them in the future! There was also exercises on the Swiss Ball, which test my poor sense of balance to the limit, but I can feel it working!  I make the most ridiculous noises while attempting things I never thought I could do, but Kelly makes it fun and while it’s challenging, it’s not totally impossible!”

A bit of boxing

Session 2:

“Kelly has a wide range of tricks up her sleeve, which means the sessions always seem to go quickly, and there’s often something new to try.  This week, there was an emphasis on legs.  I’ve always thought my legs were reasonably strong, but that running uphill made me realise they need a bit of attention too!  So, just to make squats more difficult – and effective! – I was holding a kettle weight in the air while doing big forward squats, and then backwards.  Deceptively difficult, and one I’ll need to practice before I can actually manage it without making increasingly strange noises, and feeling it for days afterwards!  Back to working on my stomach, Kelly introduced another new exercise, stretching a band across the body, which gets those side muscles working – I like it when I can feel the right muscles working, it reminds me what this is all about!”

Session 3:

Kelly really tried to make me think this session, with the co-ordination challenge known as spotty dogs, followed by boxing to different counts – but when I’m thinking so much, it distracts me from how hard work it is! 

 We then tried peak running – when I was attempting to run longer and faster than before, but I didn’t quite manage to get up to 12, given I was running at 10 and 11 for a few minutes beforehand, and Kelly warned me there was more hard work to come! 

This included lots of steps – which started off not too bad, but soon my legs got pretty shaky!  So then there were sumo lunge, while heaving a medicine ball about, followed by arm weights, and more medicine ball action, while doing sit ups.  We finished with more arm weights, although at least I got to lie down this time!

Altogether it was another varied and challenging workout, and I’m pleased to have managed it!

Bit of fun

Session 4:

Circuits were the name of the pain this session!  Mixing up the cardio work with resistance type moves meant just as I was about to give up on one, we moved to the other!  Each set concentrated on one area, so we started with squats and lunges, interspersed with rowing – my legs certainly felt it!  It was then time to work my arms, lifting weights which felt pretty light to start with, but seemed to get heavier as I did more!  Just as my legs had about recovered, it was time to run!  We tried running faster, with slower jogs in between.  This is not something I could even have attempted a few weeks ago, and I was chuffed to find it not entirely impossible!  Running has always been one of those things I just didn’t do, but now I find myself wanting to see if I can go fast, go uphill or more – not that I’ll be running marathons any time soon, but maybe I managed to run continuously for  12 minutes the other day!

 The circuits continued with steps challenging my co-ordination to the max!  The last set combined the cross trainer with mat work working on my stomach – the Russian twists are getting easier and although my interpretation of “as fast as possible” is probably a little different to Kelly’s, I did get through the cross trainer as well. 

 Session 5:

We did various circuit type exercises, including leaping over a bench in practice for those movie chase scenes, as well as pull ups and press ups – also seen in movie scenes!  Hadn’t done any lunges in a while, and they didn’t seem as bad as I remembered!  After my legs had had just about enough, it was time for the treadmill. And still I managed to run slightly faster than before, even if it was for a very short time. But I did manage to jog and then run faster, which is one target – just need to keep going longer and not get quite so out of breath! But it is a definite improvement from earlier sessions. There was still boxing to go, and this time there were combinations that required me to think even when my brain was mush! I managed not to miss the pads and avoided inflicting too much unnecessary damage to Kelly- a certain amount is payback for all those push ups! Boxing is really satisfying, even when I’m knackered!

 Over the time I’ve been working with Kelly, I’ve noticed an improvement in my strength and there is now some definition in my arms, but had I managed to change my eating habits and get the the gym more often in between sessions, I’m sure it would have made more of an impact.  I have definitely worked harder during sessions with Kelly than I would do on my own, and I enjoy the variety and challenges that she puts me through!

 I may be biased here as I am a personal trainer, however, I really see the benefits that my clients get from my sessions.  They change in shape, they increase their strength and they increase their fitness as well normally all without them realising. 

You will be worked harder than ever

Give personal training a go I promise you will not be disappointed.  They will push you harder than you will ever train on your own, if you train harder then you will hopefully reach your goals quicker, so seriously give it a go.  Keep active folks…………..


Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Join 14 other followers

Post Calendar

July 2017
M T W T F S S
« Jul    
 12
3456789
10111213141516
17181920212223
24252627282930
31