Exercise, Lifestyles, Slimming World

Week 16 @ Target: smashed it, now maintain it

I had a really motivating weigh in this week after coming in with a -4lb loss! This means that I lost all 3.5lbs of my Christmas and New Year gains, and some extra, so I am really really pleased! Of course this doesn’t mean one can get complacent, I still need to ensure that I am reaching my other monthly motivation goal – exercising at least once a week.

I am definitely being more active at work where possible – going out for at least a 20 minute stretch of the legs, which all counts as body magic. I changed jobs at the end of the last year which also meant a campus change and I just don’t find myself moving as much on the new campus – just less need to, I miss the old campus I was on, it was more buzzy, energetic and more reasons to get up and go for a walk somewhere (even if it was work related!). So I need to be consistent at it, and also ensure I am doing more exercise out of work too.

But on the whole that was a very very positive weigh in! I am pleased to have kick started off my first proper weigh in and group on that note. It does give you a good mindset and you feel more motivated to keep going. Well I do.

Lets hope I can keep the momentum going for next week too.


Couch 2 5K, Exercise, Lifestyles

Couch 2 5K: Week Seven & Eight

Running gear from Christmas! #Kalenji 

I am awful. I never updated on this when I completed it. Sorry! Here’s what the program entailed:

Week Seven:

  • Brisk 5 Min walk at the beginning of each days programme.
  • Day 1: Jog 2.5 miles (or 25 mins)
  • Day 2: Jog 2.5 miles (or 25 mins)
  • Day 3: Jog 2.5 miles (or 25 mins)
  • Each day was followed by a 5 minute cool down.

Week Eight:

  • Brisk 5 Min walk at the beginning of each days programme.
  • Day 1: Jog 2.75 miles (or 28 mins)
  • Day 2: Jog 2.75 miles (or 28 mins)
  • Day 3: Jog 3 miles (or 30 mins)
  • Each day was followed by a 5 minute cool down.

By the end of the programme I was really motivated, and really enjoying the running. I didn’t just see it as an exercise chore but as something that I actively wanted to do. Since I finished the program on October 11th I have carried on running regularly – I event got gear for Christmas and now if I am unable get a run in I get a bit twitchy. Which is what the start of 2016 has been like – need to get back into my groove.

I totally recommend doing this app, whatever your ability or fitness level as a way of getting in some regular exercise – as you have to go three times a week – so it is a great motivator. I would never have thought I would be able to run for a whole 30mins before I did this, so it’s amazing the results you see. Just go for it and give it your best shot, at the end of the day you are only making yourself fitter.

Couch 2 5K, Exercise

Couch 2 5K: Week Five & Six

I have been horribly dis-organised this month and have not had time to update as regularly as I meant to, apologies people!

Firstly I will give a brief summary of what each week in the Couch 2 5K programme entailed.

Week Five:

  • Brisk 5 Min walk at the beginning of each days programme.
  • Day 1: Jog 5 Mins, Walk 3 Mins, Jog 5 Mins, Walk for 3 mins, Jog 5 Mins
  • Day 2: Jog 8 Mins, Walk 5 Mins, Jog 8 Mins
  • Day 3: Jog for 20 Mins
  • Each day was followed by a 5 minute cool down.

Week Six:

  • Brisk 5 Min walk at the beginning of each days programme.
  • Day 1:Jog 5 Mins, Walk 3 Mins, Jog 8 Mins, Walk 3 Mins, Jog 5 Mins
  • Day 2: Jog 10 Mins, Walk 3 Mins, Jog 10 Mins
  • Day 3: Jog 22 Mins
  • Each day was followed by a 5 minute cool down

The end of Week Five was quite the experience. While I had found the previous two days hard, I had also found them bearable, so it felt like quite the extreme to hit 20 minutes of non-stop running on the last day.But the big thing is, I DID IT! I never ever ever thought that I could be someone who ran for 20 minutes straight, so that was quite a confidence and morale boost to end the week on.

It did feel strange though going into Week Six to drop back down to the short bursts of running but I guess it is time to get your body ready for the coming weeks. But I really found myself enjoying the running this week, perhaps it was from the high of last week, I’m not sure. But I had one day where I got home late and it was dark and rather than slacking off f I made myself go out  – even though it was so dark, it definitely felt autumnal. In fact my usual route was so dark I really couldn’t see the pavement at points – so that was potentially hazardous – somehow managed to survive.

But this week ended with another long run  of 22 mins, and once again it was hard and about the mid way point I really had to push through, but then I got into a rhythm or my brain just focused me through and I kept going and actually did feel that I could have gone on for longer by the end. I think next week steps up a gear, so that will be interesting to push through – but hey who knew I would actually be looking forward to it!.


Exercise, Lifestyles

Couch 2 5K: Week Four

So week four was hard, really hard. I didn’t find it a breeze, or easy, but then I guess that I am not supposed to as it meant to be a gear changer. A step up halfway through the programme.

Here is what each day entailed:

  • Brisk 5 Min Walk to start
  • Jog for 3 Mins then Walk 90 Secs, Jog 5 Mins then walk 2.5Mins and then Repeat.
  • Finish with 5 Min Cool Down.

I always think the above doesn’t sound like a lot but each work out amounts to about 28-35minutes work out each time and then when you throw in my Mum adding extra sessions at the end this usually extends the whole thing by another 10 minutes or so – then I get to stretch. I love the stretch session.

But I really felt the shift this week and it definitely wasn’t until the end of the second day and then the third that I felt, if not comfortable, that I was making progress and could carry on for longer. But I am still enjoying the process and during last week when I was helping out at the festival I missed the running. I had to get in all my days before it started as I knew I wouldn’t get evening time.

I never saw myself as a runner, or someone who could enjoy it, but I am and I like that version of me……hell, we even discussed that once we’ve got a routine, have done a few 5K’s that we may progress to the Couch 2 10K programme. I need to get through this one first though!

Exercise, Lifestyles

Couch 2 5K: Week Three

Well I survived Week Two, and then went into Week Three with about a days rest. I have to admit that I struggle to sometimes have an appropriate gap/break in between due to the demands of life etc. but I would rather keep doing it than stop.

Here is what each day entails in week three:

  • Brisk 5 Min Walk to Start
  • Two Repetitions of the following – Jog 90 Secs, Walk 90 Secs, Jog 3 Mins and Walk 3 Mins
  • 5 Min Cool Down

I really started to get into it this week. As I mentioned last week I really like the longer running sessions as I can get more into a zone and rhythm, this then helps me to push on through.

I did find it pretty amazing how quickly you can adapt to the longer running periods of 3 Mins. On the first day I thought I was never going to be able to carry on or find that easy but I really found it so much easier by day three. So that felt like a great accomplishment.

Next week it is stepping up again with 5 minute running sessions, I am pretty sure that this is going to exhaust me and I will find it so hard but I hope it will be like this week and I will adjust by day three.

I rather look forward to my running now, feeling like I am getting a little routine going on and it is nice to come home and burn off some energy.

Couch 2 5K, Exercise

Couch 2 5K: Week Two

This week was harder, and it took some excellent time management to complete all three days in the one week around having a life! Here is a brief outline of what each three day session entails in week two:

  • Brisk Five Min Walk to Start
  • 6 Rotations of 90 Sec Running/Jogging followed by 2 Mins Walking
  • 5 Min Cool Down

While it was harder, and I did feel it more, I enjoyed the lengthening of the runs as I was able to get more into the groove and zone. Although the above is the pattern you are supposed to do, my mum was more  of a pusher and we did extra sessions at the end of each work out, but I didn’t really mind too much.

Overall I am enjoying it. I can definitely feel my rhythm getting better, though I am still cream crackered. I am nervous as next week the runs go up to 3 minutes in length, but I just need to be positive. I also do enjoy the head space it provides, especially on the days I have had to go out solo. It feels good to have some zone out time.

I will update on next week.

Couch 2 5K, Exercise, Lifestyles

Couch 2 5k: Week One

Have you guys heard of the Couch 2 5K app? It’s basically an 8 week programme designed to get you from doing no exercise or running, sitting on the couch to being able to run 5K or 30 minutes continuously.

Well as I am looking to up my exercise and basically get fitter overall I downloaded the app and, along with my mum, have started doing the programme it recommends as a way of getting fitter and also for joint motivation. There are a few versions of the app around, so there are plenty to find and choose if you are interested – my mum has an NHS choices ones but mine is different – same workout programme though, we checked.

So I completed the first week on Tuesday and while it was definitely tiring and my legs ached after the first couple of sessions, particularly the first one, I do have to say that it is not that bad. Inthe first week you do three days of runs.

In each run you do a 5 minute brisk walk to warm up, then you alternate eight times between 1 and a half minutes of walking and 60 seconds of jogging followed by a 5 minute cool down – we have tended to walk it off to get home and then stretch out. I do however have to admit my mum has pushed us a little bit more in the cool down with a couple of extra runs, she is fitter than I am. I am not a natural runner.

But the experience for this week has been enjoyable and the app is easy to listen to and follow while you are running – my only issue is I have to hold my phone which is a bit cumbersome! I need a holder, so far though I am feeling positive and it is nice to think I have done 30 mins of exercise three times this week and you know what, it really wasn’t hard to fit in!

I will update on Week 2 – if I survive!