My Week of Workouts
This week is all about fitness, I am sharing what my week of workouts looked like! This past week has been a whirlwind for several reasons. For those of you who read my blog, you will know I have been training for the London Marathon, but over the last few weeks, I have had a few bouts of illness, which has impacted my training. This week after a consultation with the doctor, the decision has been made to defer to next year!
I am very disappointed and I have had all week to comes to terms with it, but if I am honest with myself, I am just not 100% at the moment, I just need a little more time. I need to listen to my body and pivot for now. However that does not mean sitting on my arse!
With my focus on long training runs put to the side for now, I’m going back to a more my well-rounded routine, before running took over my life. This encompasses a:
Smaller number of running sessions
Strength training, which I love
Blaze workouts, which I am obsessed with, which is basically HIIT
Yoga sessions
Along with mobility and stretching exercises
I love cardio and lifting weights, but what I am not so good at and lots of runners are similar is, I do not spend enough time on mobility, stretching or Yoga workouts. So this week you can join me as I take you through my more rounded week of exercise, sharing insights, challenges, and triumphs along the way.
Day 1: Monday - Blaze
The start of this week brought a high-intensity Blaze workout that left me feeling exhilarated and very sweaty. Blaze combines cardio, strength, and MMA-inspired moves for a dynamic and challenging workout . It is set in a ‘club like’ environment, dark lighting and upbeat dance music pumping, with a coach guiding/shouting at you through the circuits. It was a 45 mins class, you move through 3 stations, 3 times. You pick a lane and decide what station you want to start at and you move from there.
So I started on the tread, not a surprise, you wear a heart rate monitor, and your stats are shared on the screen along with the others in the class, the idea is to push your heart into the ‘red’ zone for anything from 9 to 16 mins. I started by running on the tread for 6 mins, you start slow and then build it up to a sprint, on an incline. You can see the timer counting down for you to move to the next station. The whole studio lighting flashes and is synced to the music, when it’s time to move on to the next station. Next up was strength, you have a bench which is loaded with all different dumbbells along with weight cushions. You do three rounds of weighted moves, from renegade rows, to over head presses to chest fly’s. All timed, again purpose is to lift heavy where you can to push your heart rate up.
Final section is the boxing, you wear boxing gloves here, purpose is to punch the bag then kick with you knee & feet, MMA style moves (I am so shite at this) you then burpee to the floor and punch another bag on the floor again with a combination of punches, then up and repeat. I was dripping in this section, very though. The time absolutely fly’s by, you do each section three times, which brings you to the end of the class, with just enough time for a 5 mins stretch to help with cool down.
In summary if you are competitive and love high intensive workouts this is perfect for you. I must say I am so addicted to Blaze, I love the variety, the dance music is brilliant, it doesn’t really matter where you fitness levels are, you can go at your own pace. It’s just so much fun, and that’s what its all about.
Day 2: Tuesday - Spinning
Now I don’t want to bore you, but have I said I own a Peloton? Well I do and its by far one of the best purchases I have every made. I bought it in the first lock down and it has been instrumental in my fitness journey. One of the main reason is this guy, IYKYK, Mr Cody Rigsby. He is one of the top instructors on Peloton, and let me tell you he has got me through some tough days.
Taking a Peloton spinning class with Cody is like hopping on a bike and embarking on a wild ride through a neon-infused disco inferno! you're not just pedaling; you're disco dancing on two wheels! His infectious energy and quirky commentary turn every workout into a full-blown party on a bike. He makes me forget about my worries and embrace the glitter, the sass, and the occasional hair flip as he guides you through intervals, climbs, and sprints like a spin wizard in sequined spandex. BTW, his rides might be hilarious they are not easy, he has you up and out of that saddle not stop. He plays killer pop tunes, chucks in motivational pep talks, tells me to shake my titles, which I am more than happy to oblige, he is obsessed with Britney Spears, His words, ‘When we play Britney Spears. what do you we do?’ ‘We fuck shit up’ It's a Peloton experience unlike any other – pedal, sweat, swearing, adjust your wig shake your tithes, he is truly amazing.
Doing a spin class with Cody although physically demanding it does not feel like a chore. I did a 30 mins internals ride with him, I didn’t go all out but I rode around 12K, keeping my heart rate mostly in zone 3. If you have ever considering buying a peloton and you can afford it, just do it best investment ever!
Day 3: Wednesday - Blaze & Bubbles
I was up early for my 6.30am Blaze class, the addiction to this high intensity class continues. I am not the only one who thinks that the class was fully considering I still had sleep in my eyes. Loved every minute of it you feel on top of the world leaving the session. My stats showing I put 72% effort in! Felt like more, lets see how I progress through the weeks.
My Blaze Stats
In the early evening it was all about stretching and mobility, I did a 30mins full body stretch session, I have tight hips from lots of running, so I spent time stretching my lower body to help with greater flexibility. I then headed to the gym and spent some well needed time relaxing in the jacuzzi, sauna & steam room, to help with recovery for my tired muscles but also just to decompress.
Hannah Frankson - Peloton Studio London
Day 4: - Thursday Gentle Run
Now I have not done a run for over a week, even though I have been doing other workouts, since the news of having to defer my marathon, I have left my running legs alone, but not for long. Today I did a 30 min run on my tread with another one of the amazing peloton instructors Hannah Frankson. I ran 5K in to 30mins, relatively easy pace, just listening to my body, testing the breathing. I felt pretty good, no coughing or wheezing so we take that as progress.
Day 5: - Friday Pumping Iron with Strength Training Full Body
Friday was all about building strength and muscle. I headed to my home gym for a full-body strength training session, again on my peloton with another legend that is Jermaine Johnson aka JJ, targeting all major muscle groups with exercises like squats, deadlifts, over head presses, and bent over rows. By challenging myself with heavier weights and fewer repetitions, I was focusing on form rather than rep count. I could feel my muscles working hard and getting stronger with each set. I am not lifting as heavy as I was a year ago, due to the focus on my running, but it won’t take me long to get it back over the next few weeks. Out of all the workouts I do, lifting weights it by far the best way to change the shape of your body. No level of cardio gives you definition, being peri menopausal, lifting weights has become a very important part of my excercise routine.
Day 6: Saturday - Enhancing Mobility Active Recovery and Rest
With a busy weekend ahead, I dedicated this morning to work on improving my mobility and flexibility. I incorporated a series of mobility exercises and stretches into my routine, targeting areas of tightness , my hips and quads and working to increase my range of motion. By prioritising mobility, I and trying to prevent injury, improve posture, and optimise performance in all my other workouts. I see a physio every two week who is also helping me with getting my mobility to a pace that will really help with any niggles.
Day 7: Sunday - Yoga
At the end of the week I am trying to slow down and reconnect with my body through yoga. Sunday morning was dedicated to a gentle yoga flow, focusing on deep stretches, controlled breathing, and mindfulness. It was the perfect opportunity to unwind, release tension, and cultivate inner peace amid the hustle and bustle of my busy daily life. This is not a natural space for me to live, but I am really trying to ensure I add Yoga to my weekly schedule to help me add more balance for the benefit of my mind and body.
Reflecting on this week, I'm reminded of the importance of variety and balance in achieving overall health and wellness. By incorporating a diverse range of workouts, from running and strength training to HIIT, yoga, and mobility work, I'm able to challenge myself, prevent boredom, and keep my body guessing.
In a few weeks I was share my journey on how I got fit at 50.
That’s it.. If you are interesting in the workout gear I like to workout in, you can check out my previous blog post on the gym wear I would recommend.