Aphrodite (again)

Finally felt back on form today, so pushed myself to train, even after a really long day at work.

I’ve been stuck in the same coach week for three weeks, and the final day was the full Aphrodite (Standard). To be honest, I probably could have picked the week back up sooner, but I was finding the prospect of today’s training pretty daunting.

I last did Aphrodite (Standard) 8 months ago. All those Burpees, all those squats and sit ups. Ouch.

But actually once I got into it, I kind of found my groove. I think my arms are stronger than they used to be, so the Burpees are a bit easier. I was ahead on the PB by about 2 minutes half way through and managed to maintain that until the end.

And blimey, it felt good to get through it. The thing I like about that workout is the declines repetitions in each set. So the difficulty decreases and it feels more possible the further through the workout.

Anyway, week completed at last. Onto the next week, which looks a bit more manageable.

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Aphrodite (again)

Ouch

Last week, my workout included the following:

6 Squats, 10 Lunges,

Interval: 3 rounds of – 10x Incline Rows, Side Plank Twist, Plank Switches

Poseidon

I did jumping pullups in Poseidon rather than actual pullups. Still not quite there.

And five days later, my arms still hurt. Specifically my biceps. Ouch.

I worked out again the next day, including 3/5 Aphrodite. Took me 27 minutes. Absolutely exhausting.

I’m hoping that the achey arms will subside. A lot of blogs and articles say you should just work through it. But if they’re still achey in another week, I might get it checked out.

On another note, I’ve noticed the workouts getting a bit longer/harder. I wonder if that’s Coach listening to my feedback on workouts and upping the ante. I must have been saying “I can do more”. I’m quite enjoying being pushed a bit harder.

Ouch

New Year Freeletics Goals, Yoga and an aborted attempt to do an HS Push-Up

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Blimey. Haven’t written this blog since November. Where does the time go?

Even though I usually train indoors rather than outdoors, I’ve been finding it really hard to find the motivation to get up and exercise. Something about the cold weather, the desire to hibernate. So I haven’t been training regularly. And then I was ill for a few days just before Christmas, and then there was Christmas. However hard I try, I’m just not one of those people posting pictures of their Christmas Day workouts on Instagram. I’m in soft clothes, drinking red wine and eating chocolate.

I did manage to not completely overdo it over Christmas though. My parents are getting old and their appetite is shrinking, so there just wasn’t the usual level of gluttony of years gone by. So as I enter January, I’m not feeling too unhealthy. Although I did rather overdo it on New Year’s Eve, so yesterday was a complete write-off.

Today’s Training

So this morning, my last day before I go back to work, I made myself get out of bed and train. As much because I find that working out helps curb that too-much-booze anxiety that often comes with a hangover.

Thankfully Coach wasn’t too hard on me for my first workout of 2018. It was:

20 Lunges
2 Split Lunges
Conditioning: Abs and Legs – 20 Squats, 20 Side Lunges, 10 Knee-wipes
1/4 Venus

There’s something hilarious about the algorithm – sorry, Coach – giving you 2 split lunges. It’s over in about 2 seconds. Surely there should be a way that Freeletics could put a lower limit on any one exercise.

Anyway, it felt good to get moving again and I was glad I dragged myself out of bed.

Trying to Unlock Advanced Skills

I also managed to squeeze in a workout on the day before New Year’s Eve – that in between bit between Christmas and New Year where no one really knows what to do with themselves.

After doing the workout – 6/10 Gaia and interval – I decided to try and unlock some of the advanced skills. It didn’t end well.

I did manage to do 5 OH Push-ups, and I’m going to start trying to do them alongside my Coach workouts, in the same way as I do assisted pull-ups. And then I tried to do a Pistol Squat, which was just impossible, and a HS Pushup, which was also laughably hard. I just couldn’t do it. And then when I came out of it, I didn’t let my legs fall as one would normally do when coming out of a handstand. Instead, I kind of slid down the wall, which kind of crunched up my head/neck. It was pretty painful. And a stupid way of trying to come out of the push-up. Felt like I could have done some serious damage if I’d carried on. Thankfully I figured out what I should have done and did that. Was in pain for about two days. Which was lovely. Suffice to say, I didn’t unlock those two. It did make me think that in those training videos, Freeletics should show how to get into and out of those more difficult skills. It would really help.

Yoga

As a result of the neck pain, I ended up doing a YouTube yoga workout to try and relieve it. And it kind of worked. I think I’m going to try and do more yoga in 2018 alongside Freeletics, to try and increase my flexibility and sort out some niggling muscle pain I get every now and then. This is the video I did, in case you want to do it to:

I might do his 30 Day Total Body Yoga Workout Challenge. Looks great and might get me into the habit of doing it regularly.

2018 Goals

So, what’s my plan for 2018? I’ve been doing Freeletics for over two years now. I certainly haven’t do the 15 week transformation that the YouTube videos show. I guess when I started I didn’t want a quick fix, I wanted a way to exercise regularly, and that’s what I use Freeletics for. But I would like to build my strength, particularly in my arms, and I’d like to lose a bit more belly fat – I suspect that will be more down to diet than to exercise, so I’m going to make a real effort to eat well and drink less (pretty standard New Year resolution stuff here). But I think I also want to increase my flexibility, and build consistency – fewer breaks, more regular workouts. I suspect that’s the key to really making progress.

And maybe by this time next year, I’ll be able to do a couple more of those advanced skills.

Happy New Year – let’s do this!

New Year Freeletics Goals, Yoga and an aborted attempt to do an HS Push-Up

Why I’m ditching MyFitnessPal and other news…

I haven’t written for a while, so here’s a big old update.

New Coach review update

I wrote about the new coach a while back (here, here and here) when it first came out. I was into it. I found the workouts shorter and more intense and felt like they were working my muscle groups harder.

Since then I’ve read people on Reddit saying that the new coach isn’t anywhere near as difficult or challenging, and that they’re frequently ending work-outs not as exhausted or drenched in sweat as before.

Now I’m no fitness expert, but here’s my take on this. What I love is that you’re made to focus on technique first – although I’m not sure what the point of doing 1 pike is, as I was asked to do the other week – and then you do conditioning, and then one or part of the existing Freeletics Gods work-outs. I find the workouts more varied, and I am increasingly as exhausted and satisfied after each session as before. This might be that I’m being really careful with my feedback to Coach, and therefore my work-outs are being tweaked accordingly.

It seems like Freeletics have realised that just working people until they drop doesn’t necessarily get the best long-term results; that exhaustion doesn’t always mean a work-out has been effective. They’re helping us get better at technique.

I also find that the benefit of not being made to do full Freeletics Gods work-outs means I’m not as daunted (or bored) by my coach weeks.

Warm-ups and cool-downs

I also really love the new warm-ups and cool-downs. My biggest complaint about the app as it was was that it was really difficult to time your stretching at the end, but now it times each stretch, and I feel like the stretches are working my whole body.

#CoachChallenge update

I’m into week 4 of #CoachChallenge and I have to say the promise of money off Freeletics stuff is really keeping me going. I managed to keep to my schedule despite being away from home twice in environments where drinking and staying up late is part of the work. On my first trip there was also a gym in the apartment block which had a great pull-up bar and assistance bands, which were brilliant. Going to buy one.

Diet update

I’ve stopped using MyFitnessPal. I’ve been using it for ages and it was beginning irritate me. Also, it wasn’t particularly helping me lose weight or eat better, it was just telling me every day that even though I regularly came in under my calorie goal, my macros were always off (too many carbs and too much fat and not enough protein).

So instead I’m just being really mindful of what I’m eating and actually I think it’s making me eat better. For some reason, not counting everything means I try harder to eat well. I also think it’s helping me make better permanent changes to the way I eat.

I also think MyFitnessPal was damaging my relationship to what I eat. I love food. I love cooking. I don’t want to become a clean eating freak or one of those gym bunnies that only eat grilled chicken and protein shakes. I want to eat a balanced, healthy diet that makes me feel good, that is fresh and not processed and that tastes really good. I don’t want to reduce what I eat to numbers and pie charts. It’s not good for the soul.

Over the past couple of years I’ve read enough about food to know what’s good for you, what to eat in moderation and what to avoid. So I’m ditching the app and just trying to eat well. And it feels great.

Why I’m ditching MyFitnessPal and other news…

And suddenly that milestone is right in front of you…

 

peter-hershey-282615Oh blimey, how has it been over a month since I posted. Sheesh.

So. What’s been happening? Well, last time I posted I was in the middle of a great week. I ran twice, swam every day and did my first Freeletics Gym session. More on that shortly. Since then, I’ve been a bit slack. I slipped out of the routine. And even worse, I could feel the belly that I’ve been working so hard to get rid of coming back again. I needed to take action.

Added to this, I realised that my mental milestone/goal is right in front of me. It’s my birthday this week, and it’s also Pride. On the same day. It wasn’t an official goal or anything, but I was kind of working towards being in peak shape for this day. And I’m not quite where I want to be. Maybe I was about a month ago when I was away. But since then, things have slipped.

Last week started off badly. I was at a wine tasting on Monday evening (no excuse, I know, I could have exercised in the morning). And on Tuesday we had some big work news first thing, and then I got drunk in the evening as a result of said work news. I’d almost written another week off, but on Wednesday I got back on track. I worked out every day for the rest of the week.

So, yeah. That Freeletics Gym session. I was in a hotel gym alone. I thought, why the hell not? So I did the first workout that Coach has set for me. It was: Upper Body I and Upper Body II.

10 Bench Press and 10 Bent Rows and then 10 Push Press and 10 Upright Rows. 3 sets of each. I had a max weight of 20kg, but to be honest I got quite confused about how to work out the weight. Don’t ask me why. I found it quite easy. It was pretty basic. I did enjoy the stretches at the end though.

BUT, I’m not about to join a gym again. I can’t stand working out around people, especially not in the weights area. It’s too posey. So I’m not likely to do any more Freeletics Gym workouts soon. I get enough exercise through bodyweight and running.

I won’t go through last week’s exercises in detail. That would be boring, but I am finding the new Coach great. I enjoy the shorter workouts and I feel easily as tired and satisfied as I did when they were longer.

Also I notice that they’ve introduced a whole bunch of new exercises. Which is great. Because sometimes it gets a little boring doing the same thing over and over again.

Yesterday I did my second Freeletics Running session. It was Maat. 200m then 30 seconds for 10 reps. I ran around the park near my boyfriend’s house. And made the mistake of running up a very steep hill halfway through the session. Nearly vomitted when I got to the top and it kind of knackered me out for the rest of the run. But I enjoyed it. 2k in 10 minutes. I can get on board with that.

I’m trying to up my frequency of working out again, so for a bit I’m going to try 5 Freeletics and 1 running per week. Could do a Bodyweight and a run on the same day to get 2 rest days, or could just have one rest day.

I’m also trying to get back on track with the nutrition. Cutting out beer pretty much completely and trying to reduce my reliance on carbs. Yeah yeah, I can hear you saying, you’ve said all this before. But if I write it down it gives me extra motivation.

It’s Sunday night right now. We’re going out for drinks on Friday night and Saturday is Pride. So I need to get all my exercise and good eating in before then. I’ve ordered a new vest to wear on Saturday, so it’s a bit of added motivation to work hard this week.

Have a great week. And sorry I’ve been a bit quiet. Would love to hear from you guys how your Freeletics journey is going. Tell me what you find challenging or difficult or share any tips you have in the comments below.

Have a great week!

And suddenly that milestone is right in front of you…

Strength vs Cardio

I’ve always been a skinny guy. I have a fast metabolism, and have always been fairly active. I cycle to work and always have lots of energy.
When I started Freeletics, it was because I was developing a beer belly. My waist hasn’t increased, but my belly has!

I also didn’t have much muscle definition, especially on my arms and chest. Over a year of Freeletics I’ve also learned that I didn’t have much definition on my legs either.

So for ages I’ve been selecting Strength Coach, in order to build muscle. But recently I switched to Strength & Cardio so that I could shift a bit more of that belly fat, and to mix things up a bit. And I’m quite enjoying it. I’m also going to start doing Freeletics Running this week (hopefully!), as I find running really hard and can’t really do any distance.

So I’ll keep you posted on that. 

What Coach do you use, and why?

Strength vs Cardio

Freeletics Bodyweight 4.0 Review #2

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I’ve now done two more days of the new Coach. And I have to say I’m really enjoying it. The workouts are shorter and more intense, and I’m finding that they’re really working my muscles a lot harder (I’m have more of that satisfying soreness – is it satisfying?).

Yesterday I did:

10 Jumps
Poseidon

The jumps, pan, no problem. I did Poseidon in 04:09, but no star because I still can’t do perfect form pullups.

And then today, the final day of my three-day Coach week, was

Conditioning
Interval: Core, Upper Body.
3 rounds of:
Commando Pullups Left x10
Side Plank Twists Left x15
Side Plank Twists Right x15
Commando Pullups Right x10
Plank Switches x10

Taking each in turn:

Commando Pullups
I found these relatively straightforward although I’m not doing them correct form. I could just about do 3 the other day and it was the same this time. Then I started having to give myself a little jump start.

Side Plank Twists
I liked these. I could feel that they will be good for core strength, but they were also nice stretches. They got more testing later on in the workout.

Plank Switches
I also enjoyed these. They were fairly tough later on, but they were a nice change from pushups.

I’m really liking how the workouts are quite quick, but work your muscle groups really hard. I am finding it much easier to do before work. And not racing against the clock means that I’m much more likely to concentrate on whether I’m doing things right, rather than trying to beat a PB.

I’ve set the next Coach week to 2 workouts which I’ll do later this week, as I’ve now done four days in a row (including two swimming sessions and an hour’s bike ride).

While I’m here, a quick update on nutrition…

I’ve been making some really conscious changes to my diet. These include:

  • Cutting out bread as much as possible
  • Low carb lunches (usually a chicken salad or similar)
  • Porridge or overnight protein oats for breakfast
  • As much fruit and veg as possible, certainly more than five pieces a day
  • Shit-loads of water
  • Cutting down on beer and wine in favour of spirits, and cutting down my drinking alcohol at all to one or two nights a week.
  • Higher protein content in most meals (last night’s steak was delicious!)
Freeletics Bodyweight 4.0 Review #2