Fitness & Wellbeing with Kay

Evening paddle on the Thames, extra workout heading back into the wind. Great way to end the day.

Walk away from every workout feeling proud, accomplished and empowered. This sign at the gym sums up that post workout feeling, even when I've had a bad workout like today I know I've achieved more than if I just decided to skip my training.

Worth going out in the rain for a 15km walk to Shillingford via Whittenham Clumps. The legs are definitely feeling it and think I can justify having some easter egg 🐣🐰
☔️

Cycled to the gym for a quick circuit session and then cycled home via the Proof Bake House to pick up this amazing loaf and some sweet treats. Decided to have the bread whilst it is fresh so made toast with avocado and a poached egg. Good post work out fuel, eggs are high in protein and contain 18 vitamins and minerals. Avocados contains vitamin E, iron, potassium and niacin, also it contains the good time monosaturated oil.

andwellbeing

Feeling cold today, but still made it out for my afternoon walk. Glad I did as it got the circulation going and I got to enjoy some sunshine too. I always try and get out for a 30 minutes walk if I can, but on a busy day it might just be 15 minutes. I always try and walk through this small wood close to where I live just to look at something different than my computer screen.

Getting ready for the week ahead with some batch cooking. This is a Chakalaka style risotto, the chilli and ginger makes it a nice warming recipe. It was very yummy!

I'm trying to keep motivated in the cold weather and either getting out for a walk or taking the bike ride in the daylight. This was a photo from yesterday my local walking route. Always feel much better after getting out and about and gives me thinking time so much more productive at work 😊

Yummy vegetables stew and quick and easy to cook too! Did the veg prep before heading to the gym hence all the bowls of veg so ready to put straight in the pan when I got back home 😋

Had a good night on the bike last night doing some interval training. Not done this for a while. Interval training is a great way to improve cardiovascular fitness, meaning you can exercise for longer and with more intensity. Interval training is simply alternating short bursts (about 30 seconds) of intense activity with longer intervals (about 1 to 2 minutes) of less intense activity. This can be done whilst walking, running, swimming or cycling so no need for any equipment. It also helps to add some variety into the fitness routine.

My new favourite machine at the gym. I'm not trying to give Kim Kardashian a run for her money, but trying to make sure I keep my Glutes strong. The Glutes are important muscles that help to keep us upright and moving forward. They are essential to acceleration, jumping and even heavy lifting. Having strong Glutes helps to support the lower back when lifting and can help to prevent knee injury. There are a number of exercises that can help you to build strong Glutes including Squats, Lunges, Deadlifts and Glute bridges, so you don't have to get your hands on a B***y Builder! 🍑

My new favourite machine at the gym. I'm not trying to give Kim Kardashian a run for her money, but I'm trying to make sure I keep my Glutes strong. The Glutes are important muscles that help to keep us upright and moving forward. They are essential to acceleration, jumping and even heavy lifting. Having strong Glutes helps to support the lower back when lifting and can help to prevent knee injury. There are a number of exercises that can help you to build strong Glutes including Squats, Lunges, Deadlifts and Glute bridges, so you don't have to get your hands on a B***y Builder! 🍑

Just collected my race number for tomorrow. Excited to be running the Oxford Half marathon. It hasn't been easy trying to fit in my training but mostly managed to stick to the training plan! 🏃‍♀️ I've actually enjoyed my training, making sure I incorporated weight training and cross training has really helped with my strength and avoid injury. Although looking forward to having a rest off the running and getting back to lifting some heavy weight in the gym 🏋️‍♀️

I really didn't feel like exercising this morning but decided to do a short cardio workout. Not what I planned to do but at least I was moving. Appropriate song came on my playlist to keep me motivated 😊🎧

I'll never be an influencer that's for sure. Need to work on my pout and brush my hair! 😘 I actually took this to prove to a friend who lives miles away that I was in the gym at the same time as them. It actually really helped to motivate me, but also I noticed that my hard work is paying off as I can see I look healthier and fitter than a few months ago.

Not posted for a while as been focused on my training in the gym and preparing for the Oxford Town and Gown 10k. Last week I had a few days away in Dorset. It reminded me how important it is to take a break to and have a change of scenery and routine. My body also needed the rest from all the training! 💪🏃‍♀️🏋️‍♀️

Decided to work on my speed today. Nothing like some fartlek training in the mud.

Such a beautiful morning! Just came back in from a run. The longest distance I have run for a while and nice not to feel the pressure of training for a race. Even stopped to take some photos. 🏃‍♀️📷 Make sure you get out today even if it is a walk or just a little dance around the garden!

So this has come a thing a bike ride to collect some tasty lunch from Waste2Taste. I managed to get it home safely on my bike. If you are in the OX4 area check them out, they use food that would have gone to waste to make yummy and healthy dishes. This is roasted aubergine 🍆 stuffed with tofu severed with rice and dahl.

First run for a while, I've been avoiding mainly to avoid injury. Starting off with a shorter distance and I'll then start to increase the distance as I get back into it. Realised how much I have missed running. Feeling much better for it 🏃‍♀️😊

Always think SMARTER when you are trying to reach your fitness goals and try and break them down into short, medium and long term.

Goals should be:

S: Specific - this will help you to focus.

M: Measurable - allows you to monitor your progress.

A: Agree the goal to make sure you adhere to it.

R: Realistic- will help maintain motivation.

T: Time-oriented - make sure goals have specific time frames.

E: Evaluated - check progress of achieving the goal and take into account changing situations.

R: Recorded - make sure you keep a record of what you are doing to monitor your progress

🏃‍♀️🏋️‍♂️🚴🏊‍♂️🤾

Always think SMARTER when you are trying to reach your fitness goals and try and break them down into short, medium and long term.

Goals should be:

S: Specific - this will help you to focus.

M: Measurable - allows you to monitor your progress.

A: Agree the goal to make sure you adhere to it.

R: Realistic- will help maintain motivation.

T: Time-oriented - make sure goals have specific time frames.

E: Evaluated - check progress of achieving the goal and take into account changing situations.

R: Recorded - make sure you keep a record of what you are doing to monitor your progress

🏃‍♀️🏋️‍♂️🚴🏊‍♂️🤾

More than ever it is important to make time for exercise to help look after our wellbeing. It can be hard to be motivated in winter, but there are many benefits to outdoor exercise. 🌳🌲☀️

1. It will boost your immune system
2. You'll get a burst of vitamin D
3. You'll burn more calories
4. You'll release more feel-good hormones
5. You'll work out longer and harder

As more of us will be working from home again try and make sure you get outside in the daylight. This could be a lunchtime walk, run or bike ride, alternatively use what would have been your commute time to get active.

Happy New Year! 🎊

I hope this year will be a more settled year for us all.

#2021

Happy Christmas! 🎄🎅🦃 I hope that you all have a good day!

Celebrating with a gin in a tin! Passed my Level 3 PT assessment, so I'm now a fully qualified PT 🎉💪🏋️‍♀️ Still can't believe it. Looking forward to training in the new year!

Came across this really useful Covid-19 awareness training. Making sure that I'm keeping up to date with the guidance to keep everyone I train with safe.

More kit arrived ready for training back at the gym. Boxing is such a good cardio workout and a great way to let off steam.🥊I have started to use it as a way to warm up before a training session as also good fun.

I have been finding it hard to keep motivated during these shorter days. Still making myself go out at lunch time either for a bike ride or walk. Today I decided to take a walk around the Botanical Gardens and Christchurch Meadows. As the clouds cleared I spotted this rainbow 🌈 over Magdalen college. Glad I went out as turned
out to be a good afternoon.

Still some autumn colour on the trees. Made myself go out on the bike at lunchtime. Really did not feel like going out but trying to make sure I'm getting some exercise in the daylight. Felt so much better for doing it even after getting covered in mud! It is important to get that much needed Vitamin D and it also helps me to focus on my work in the afternoon.

Fitness & Wellbeing with Kay updated their phone number.