Nourish, Train & Flourish

In Workout Week posts I will tell you everything about my last week’s workouts.

Monday: BodyPump. Our instructor was abroad (or something like that) so we had a young man called Priit substituting. He was good and really friendly but I like Maris’s classes better.

Tuesday was strip aerobics day and we had a new routine. It was pretty good, I had a though time memorizing everything but I think I got it.

Since I haven’t been enjoying Wednesday‘s body conditioning classes so much as I used to, I switched it up for BodyPump. The instructor that time was Florian and he is seriously awesome. Enjoyed every second of that class! I increased some weights that day, so my currents weights are (keep in mind that the bar itself weighs 2,5 kg):
Warm-up: 3,5+3,5 kg bar
Squats: 7,5+7,5 kg bar
Chest: 3,5+3,5 kg bar
Back: 6+6 kg bar
Triceps: 3 kg dumbbell, 5 kg weight
Biceps: 3+3 kg dumbbells
Lunges: 5+5 kg weights (in my hands, I have better balance with weights in my hands rather than a bar on my shoulders)
Shoulders: 3+3 kg dumbbells, 3,5+3,5 kg bar
Stomach: 3 kg dumbbell

When you’re the last person to be leaving after BodyPump, you have to take some selfies before heading home I guess 😀

Thursday was rest day. Made lovely late night walk with my mom and dog, an hour of walking and almost 5K.

Friday morning started with a small 30 minute walk with my dog and in the evening I had a Zumba class with my friend. I had so much energy, I just wanted to keep going. Could it have had something to with the fact I ate more calories and carbs (2000 kcal and 40 g total carbs) than usual the day before? Maybe.

Saturday was running day. The weather was miserable: cold at 5 degrees Celsius with light rain and strong wind for the first 4 kilometres. I had a goal to be under 7:30 min/km and I reached that goal, my average pace ended up being 7:18 min/km which is really good for me. I keep wishing to get nice autumnal weather on a Saturday to enjoy my only run of the week more but I guess nice weather is over for this year.

Sunday began with a 45 minute swim with my mom. I swam 100 metres of breaststroke as warm-up, then I did 1000 metres of front crawl (time: 28–29 minutes, not really sure because it was measured by this wall clock that was very far away from me) and finished it with 400 metres of backstroke. All together 1500 metres, I can be proud of myself 🙂 In the afternoon made an hour long walk with my dog.

All together:

45 minutes of swimming

50 minutes of running

2 hours of BodyPump

2 hours of dancing

2 hours 40 minutes of walking

Overall a really good week. 4 weeks until the last running race this year.

On Food Fridays I will tell you about everything I ate that day. No matter if it is a good day or not: you will see it all.

First of all I have to say that Friday morning “welcomed” me with not so pleasant numbers on the scales. God knows why. I did have more calories than usual (about 2000 kcal) the day before but that shouldn’t show so soon or ever. Also, my stomach looks like I’m pregnant, it’s all bloated and weird. I’m going to try to cut a bit on protein and try to stay 100% ketogenic for a couple of weeks; fully ketogenic 65-10-25 fat-carb-protein ratio always makes my stomach go flat and feel SO much better.

1st meal: 10.30 AM

an omelett from 3 eggs, 2 large slices of cheese, 2 slices of bacon and 2 teaspoons of flaxseeds
a cup of peppermint tea
about 10 grams of butter

2nd meal: 4.30 PM

150 grams of sauerkraut
300 grams of sült (I really don’t want to translate it as “meat jello” but that’s the official word I guess)
20 grams of butter with 10 grams of dark cocoa and a splash of sweetener

Post-workout snack: 8 PM

1 slice of cheese
2 slices of smoked bacon

All together about 1650 kcal and normal macros.

Next Food Friday in a week!