Tag Archives: YouTube

zwow 42

 

I’m just posting this for my own reference. I did this work out last week and it was SO good, as Zuzana Light’s workouts always are, and I didn’t want to lose it. So, if you have 20 minutes, knock this one out and you’ll be sweating like a dog in the end. In fact, I might just go do it again right now.

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Vegan day 2… and Oops, I got Instagram

Another accidental vegan day, and it feels oh so good. I know I had a shitty day yesterday, but I refused to let it haunt me today, so this morning I reminded myself of how crappy it felt to lose myself, and I set my intentions for the day: stronger than yesterday.

I didn’t do much in the way of exercise (I rationalized it as being my rest day before my race tomorrow), but I did stay on track of my food, and it wasn’t even hard and didn’t require too much thought or effort at all! Its amazing how being vegan for a day feels so effortless, and the days when I do consume animal products, at least in this past week, have been the days when I’ve felt most out of control. Not eating animals or animal products and thus having a whole foods, plant-based diet is amazingly liberating. It fits in with this post about being “free” from certain foods/behaviors, or saying “I don’t” instead of “I cant”. Once I tell myself “I’m free from consuming animals” or “I don’t eat dairy”, I don’t feel the same urge to cave in, give up, and eat a piece of ham or a yogurt. Instead I just use what I have and get a little creative, and it ends up tasting SO much more gourmet than a nasty ham sandwich or plain yogurt with sugar.

I didn’t plan on being vegan today. I haven’t really been trying to be vegan at all over the past few days/weeks. But it just ends up happening rather accidentally, because I don’t eat red meat (unless my host mom makes it) and I don’t drink milk (gives me a stomach ache) and rarely eat cheese (amazingly, I’ve never really liked it), and my host family never seems to have chicken or fish stocked up and ready to cook (only pork products, like lardons or ham), so I almost have no choice but to be vegan, or mostly vegan plus the occasional yogurt (which I still love). So really, it hasn’t been all that hard to have entirely vegan days – if I happen to make my own dinner that night, its really quite easy!

And like I said on Wednesday, I feel absolutely liberated by my food. I don’t feel out of control, I feel happy, I feel clean and healthy and light, I have energy, and I feel well fed. I’ve gotten all my nutrients, all of my protein, all of my vitamins and minerals… and no cholesterol, no saturated fat, and no guilt (of any kind). Its kind of amazing. I’m all about this!

Also… Um, yeah, I got Instagram. For this blog. I don’t have a personal one yet and I’ve been resisting for ages (this is a matter of pride, as a photographer)… but I did it. I caved. So, follow me on Instagram… “strongfitswell“. Duh. Also I have no idea how to use it so give me some time before I figure out how to follow you back.

So without further ado…my Instagrammed meals:

photo 2A surprise treat – passion fruit!

photo 1

Lunch was chickpeas, white beans, avocado, tomatoes, pine nuts, sesame seeds, olive oil. So good!

photo 4

Dinner consisted of quinoa with sautéed zucchini and onions, along with,

photo 3

… an open-faced “sandwich” – toasted whole wheat bread, spread avocados, tomatoes.

Breakfast was my usual oatmeal with protein powder, and snacks throughout the day were mixed nuts, prunes, and lots of fruit. I drank a TON of water (to be hydrated for my race tomorrow) and I got plenty of rest last night. I hope tonight I can get some good rest too.

I’m feeling so good right now. I hope tomorrow’s race goes well (though its supposed to rain!) and I hope the rest of this weekend can be somewhat as good as today and wednesday. I feel fabulous.

Oh also, I watched this informational video today (its about an hour long) about eating a whole foods, plant-based diet, and though it was a little cheesy at times, I actually really loved it and gained a lot of useful information and tips about developing a cleaner, healthier lifestyle. You should watch this!

I’m posting part 1 here, but there are 9 parts total, all easily available one after the other on YouTube.

 

I hope everyone has had a great day!

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Free Exercising

I wrote in an earlier post about using the internet as my “gym”, since I don’t have money to spend on a gym and I’m not going to be living here long enough to want to spend money on lots of equipment. So, I have my convenient resistance bands that are light and compact (great for traveling) and versatile enough to provide some intense strength training, and I have YouTube, for a plethora of amazing exercise videos to give me inspiration.

This morning I was able to squeeze in a 30-minute HIIT run, and I found myself with an extra 15-20 minutes later in the day, so I took advantage and did another quick workout. I wanted to work my upper body today since 2 days ago I killed my lower body and I know its best to give each muscle group a decent rest after an intense exercise, so I went searching through the internet for good upper body resistance band exercises. I came across this great video below by Stuft Mama which gave me some new tips on how to use my resistance bands in a similar way to using weights or machines.

I then followed this brief work out with another DailyHiit workout:

I only went through this video once because I was running short on time, but even once felt great, considering I had already worked out quite a bit earlier.

Another successful and FREE workout day, with some great meals (so far… lets see how dinner time goes with the family) which were all easy, quick, and super healthy.

Feeling pumped on life! Woo, bring it on, bitches.

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HIIT Running

Today I wanted to go for a run, a steady, easy long run, but my morning got past me and I found myself with only 30 minutes left for running before I had to be back home, so I decided to make the most out of my run by making it a HIIT run, which means High Intensity Interval Training. I adapted my intervals based on a running workout I found a long time ago online somewhere (I wish I could find the link to it!) which looked essentially like this:

5-minute warm up

Repeat the following interval 8 times:

1-minute normal pace (slow to medium jog)

30-second sprint (all out, 90-100%)

After the 8 intervals have been completed and you’re exhausted:

5-minute cool down

 

Simple enough!

Since my sports watch died (battery is dead and I haven’t been able to find a new one here in France), I don’t really have a good way of keeping time while running, so I adapted this general interval running routine to fit with my music. I ran at a normal pace with the timing of the verses of each song and I sprinted through the chorus, or, if the song didn’t lend itself to this pattern, I would use visual markers ahead of me that looked around 50-100 meters away (roughly) and I would sprint all the way to those. By the end, I had finished my 30 minute HIIT training and I had run a distance of around 3.25 miles, so not too shabby for a short workout!

Exercise doesn’t have to take up your whole day if you know how to exercise a little smarter. 45 minutes on the elliptical at the gym (while mindlessly reading a magazine or watching tv) and 15 minutes with pussy weights (5 pounds? Come on, I know you can do more than that) won’t do much if you’re looking for visible results, but half of that time spent doing a short HIIT routine and heavy weight training will go much, much farther. If you don’t know where to start, just search Youtube for HIIT videos and you will find plenty to get you started. There’s no excuse to not exercise!

Get off your ass and move, every day. If you have time to be reading this blog, then you have time to work out. Go.

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