it's all about you!

pain is your friend

[Andrew is working hard.]

I'm a PT!

Andrew has agreed to let me be his personal trainer for the next month.  This is very exciting for me.  Maybe not so fun for him.  Need to think how to best inflict pain help him get fitter.

We started last night with a brief strength session:
Abs - 10x roll outs, 15x crunches, 15x leg scoops, 15x raise/lower legs, 15x leg throws
Shoulders - 30x push ups, 30x weighted arm raises, 15x overhead presses
Triceps - 30x kickbacks on each arm, 15 tricep pushups

I need to work out a weekly schedule.  Being January, we're pretty flexible so I should be able to work him pretty hard.  [Just so you know, Andrew is not unfit.  He was training for a marathon last year and could run for 3.5 hours without a break.  He got injured in June and hasn't been able to run since.  He just needs some gentle wifely encouragement to start trying some different sorts of exercise!]

Maybe something like this?

Sunday - Both of us - Swim 1.5km
Monday - Me pump class, Andrew - cardio circuit - skipping and boxing + some strength
Tuesday - Me circuit class, Andrew - Abs, chest, shoulders, triceps, biceps, shoulders + legs
Wednesday - Me - swim, Andrew - big time cardio (jumping etc)
Thursday - Day off
Friday - Me - cardio class, Andrew - swim.
Saturday - Both - strength

why...

... do I get an endorphin rush from jogging but not swimming?

running plan

Complete lack of discipline and excessive chocolate comsumption has caused me to put on a few kgs in the last month or two. Nothing at all drastic, but it would be good to take control now. I need a bit of focus for my exercise, something new to aim for. I'm not a runner at all (a year ago I couldn't run 500m) but I've decided to set a running goal. My aim is to get to 5km in 30 minutes in 4 weeks. I can now jog 4km but I'm very slow.

I've adjusted a training schedule from here. Here is my plan:

Week 1

• Monday = Pump class
• Tuesday = Circuit class
• Wednesday = 30 minute run/jog
• Thursday = rest day, nothing.
  
• Friday = attack (cardio) class
  
• Saturday = 30 minute run/jog
• Sunday = 30 minutes run/jog

Week 2

• Monday = Pump class
• Tuesday = Circuit class
• Wednesday = 30 minute run/jog. After the run ask yourself how you felt during the run and whether you enjoyed it.
• Thursday = rest day, nothing.
  
• Friday = attack (cardio) class
  
• Saturday = jog/run for 15min then 5min at the pace you would like to run your 5km's in then followed by 10min easy jogging.
• Sunday = 30 minutes run/jog

Week 3

• Monday = Pump class
• Tuesday = Circuit class
• Wednesday = 5min jog/run then 15min at the pace you would like to run your 5km in, then followed by 10min easy jogging.
• Thursday = rest day, nothing.
  
• Friday = attack (cardio) class
  
• Saturday = an easy day. Only 30min jog/run. Can you see your improvement, if not then you need return to week 2 of this schedule.
• Sunday = 30-40min light jog/run TALK TEST

Week 4

• Monday = Pump class
• Tuesday = Circuit class
• Wednesday = 5min jog/run then 15min at the pace you would like to run your 5km in, then followed by 10min easy jogging.
• Thursday = rest day, nothing.
  
• Friday = attack (cardio) class
  
• Saturday = 20 min light jog/run TALK TEST with exercises after
• Sunday = Go for your PACED 5km run and enjoy.