Run like you’re late for Potions Class – Part 3

Now that you’ve been running for 3 days a week and walking for two. You’ve had tow days to rest before starting the next phase of your running program.

For week 3 you’ll go back to walking 3 days a week but running for 2. On the two running days you’ll walk at a moderately easy pace for 2 minutes and then run at a moderate level for 3 minutes. You’ll carry this out for 25 minutes on both days ( I see that this isn’t set out on day 5 😞 )

For week 4 you’ll run for two days and increase your running time to 4 minutes per interval instead of 2! Good luck and have fun.

What the level of intensity means?

Easy Walk or Run: 60-70 percent of your Maximum Heart Rate, MHR ( you should be able to maintain and carry on a conversation)

Moderate Easy Walk or Run: 70-75 percent of your MHR ( you should be able maintain this level and exchange a few sentences at a time)

Moderate Walk or Run: 75-80 percent of MHR, (conversation is limited to a few words at a time)

Speed Walk or Run: 80-90 percent of your MHR (conversation is limited to one-word exchanges)

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Seasonal Specials

Workout of the week #10

Hey Everyone!!

Today’s workout is a elastic power/yoga band focused workout. We’ll do it as a circuit and will focus mainly on our lower bodies. Next week I’ll share a upper body elastic band workout.

The elastic band is an incredible piece of equipment which lends some resistance to your body weight training. After doing the same exercises our bodies get used to the resistance. Then we have to either add more reps or add some resistance. Before you go buy some dumbbells and hope that you’ve gotten the right size, get an elastic band. There are quite a few exercises that you can do with a simple elastic power/yoga band. In addition it is easy to work with and really light to carry around, which means you can throw it in your handbag to do some leg lifts at work or when you’re on holiday.

Workout Breakdown

2-3 Rounds

10 x Side to side Squat

10 x Clam circles

10 x Back leg lifts

10 x Lying bridge with abduction

 

 

Food inspired by Hogwarts houses – Gryffindor Fresh Tomato soup

Recently I’ve been a bit Harry Potter obsessed. We’ve been watching the series on TV over the weekends and this prompted me to make foods that can represent the various Hogwarts houses. Since Gryffindor is probably the most well known Hogwarts house, I’m starting off this series with a Tomato soup inspired by the colors of the Gryffindor house, red and yellow.

This tomato soup is a lovely orange red color, it has a fresh taste that melts in your mouth, the thyme and bay-leaf explodes in your mouth and accentuate the bacon with the tomato. It is a lovely soup especially for the cold winter months

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Ingredients

  • 4 slices bacon, cut into small pieces
  • 2 carrots, chopped
  • half an onion, chopped
  • 1 tablespoon crushed garlic
  • 1 tbs butter
  • 1½ tomato ketchup
  • 1 tablespoon flour
  • 4 cups chicken broth (more to thin out the soup at the end as needed)
  • ½ teaspoon dried thyme
  • 1 bay leaf
  • 20 fresh baby tomatoes (any kind)
  • 2 tbs sugar ( to reduce the sour taste of the tomatoes)

Click here for full directions

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Run like you’re late for Potions Class – Part 2

Hi again my fellow ‘Potter heads’. I hope you enjoyed the last two weeks of running and walking. This week you’ll be walking for longer periods and you’ll have 3 days of running instead of the usual 1.

By now you’ll have build enough endurance to carry on for longer periods. You’ll also be doing longer intervals of running.

What the level of intensity means?

Easy Walk or Run: 60-70 percent of your Maximum Heart Rate, MHR ( you should be able to maintain and carry on a conversation)

Moderate Easy Walk or Run: 70-75 percent of your MHR ( you should be able maintain this level and exchange a few sentences at a time)

Moderate Walk or Run: 75-80 percent of MHR, (conversation is limited to a few words at a time)

Speed Walk or Run: 80-90 percent of your MHR (conversation is limited to one-word exchanges)

Workout Breakdown

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Seasonal Specials

Workout of the week #9

Hi everyone!!! Its time for our workout of the week. I hope you enjoyed last weeks‘ HIIT workout. This week we’re going to start to add some kettle bell work into our routine. We’re going to start every workout this week with 30-50 Kettle-bell swings. If you don’t have a kettle bell you can just use a dumbbell, I usually do since our gym doesn’t have kettle bells. Look at how easy it is. Just a note about kettle bell swings, make sure that you maintain your back so as not to get hurt. Proper form is key.

Workout Breakdown

Warm up

30 x kettle bell swings

Workout ( do 2 – 3 Rounds) 

10 x Bulgarian Squats per leg

10 x Stiff legged Dead lift

10 x Side to side Squat

Have fun and let me know how it went!!!

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