Tonight we got back from 5 days vacation. Usually I gain weight while away from home and out of my normal routine, but this time however I did not. I think there is two main reasons for this.
First, I more or less "managed" to keep a low carb intake although I did have ice-cream with the kids at three occasions. Since both my wife and my sister in law (we went on vacation with her and her family) it was not hard to stick with it.
Second, we had quite an active 5 days with a lot of swimming with the kids as we spent two days in a water-park at Hovden and a lot of walking and activities in an amusement park, Mikkelparken, in Kinsarvik. We also spent half a day walking in the mountains with the kids.
Finally, the last evening I decided to get a real workout as well and I did a hard track up the slopes of Hovden ski resort. Starting at 795 meters above sea level and ending up at 1250 meters above sea level. The route I took went straight up a steep hillside and it took me 40 minutes to get to the top and then another 30 minutes back down so I got 70 minutes of exercise done.
This puts my total for the 30 days at 21 hours and 40 minutes which puts me way behind my goal of 30 hours. I will try to catch up the next couple of days but I doubt I will reach the goal. However, I am still happy with it considering we had 5 days of vacation within the 30 days.
Friday, July 29, 2011
Friday, July 22, 2011
Slightly behind schedule
There have not been many posts lately as I have been very busy. However, I am still working out and following the JM30Shred routine. I am now on day 23 and I am looking forward to taking my measurements again in 7 days :) Hopefully it will show some improvements.
Some of the last days I have onle done the JM30Shred routine and therefor I am behind schedule on getting 30 hours of exercise in 30 days, but I will give it a last hard push the next 7 days and I am certain I can reach my goal. Like yesterday I did 1 hour on the bike :)
Some of the last days I have onle done the JM30Shred routine and therefor I am behind schedule on getting 30 hours of exercise in 30 days, but I will give it a last hard push the next 7 days and I am certain I can reach my goal. Like yesterday I did 1 hour on the bike :)
Friday, July 15, 2011
Day 16 - 25 km bike ride
Today we had a family gathering so we did not do the JM30Shred. However, I managed to get a 25km bike ride as I took the bike to get to my parents in law place, so I still got my 1hour exercise as it took me more or less 60 minutes to get there.
Day 15 - Half way
So today I am at day 15 of my 30 days of hard workout. My legs felt very heavy today so I decided to only do the JM30Shred routine today.
Anyway, I am on track to my goal of 30 hours of workout as I have now done 16 hours and 5 minutes for the first 15 days :). I am really happy with that :)
Today the new scale we got for free (from points earned on one of our groceries bonus cards) has arrived. This is an advanced scale that in addition to the weight also measure percentage of body fat and muscle mass. This way I can keep track on these values and make sure I do not loose to much muscle mass as my total body weight goes down :).
I know, if it was free how good can it be? Well we have looked it up on Google and the reviews are ok for a cheap version as this is. As long as it is consitent it will give me an idea as to how my body changes. Once I get use the it I might put some of the statistics out here on the blog together with my other measurements.
It is very tempting to do my measurements today, as I am half way through my regime, but I have decided not to, that way I will keep pushing to get the best results possible by August 1st :)
Anyway, I am on track to my goal of 30 hours of workout as I have now done 16 hours and 5 minutes for the first 15 days :). I am really happy with that :)
Today the new scale we got for free (from points earned on one of our groceries bonus cards) has arrived. This is an advanced scale that in addition to the weight also measure percentage of body fat and muscle mass. This way I can keep track on these values and make sure I do not loose to much muscle mass as my total body weight goes down :).
I know, if it was free how good can it be? Well we have looked it up on Google and the reviews are ok for a cheap version as this is. As long as it is consitent it will give me an idea as to how my body changes. Once I get use the it I might put some of the statistics out here on the blog together with my other measurements.
It is very tempting to do my measurements today, as I am half way through my regime, but I have decided not to, that way I will keep pushing to get the best results possible by August 1st :)
Wednesday, July 13, 2011
Day 14 - Outfoxed by a group of 60+ retired people
Today I went on an hike up at Tveitevarden again. My legs felt extreamly heave today so I did not do any running on the way up, I just walked quickly. Because of this I was certain I would not get a very good time, however I was only 2 minutes behind my personal best, and still below 50 minutes, as I did it in 48 minutes. I take this as a good sign that I am getting in better shape, even on a not to good day I get an ok time :)
One reason the end time was not to bad today might be that I walked very fast up the last 1/3 of the hike. You see, as I passed around 2/3 of the way up I met a group of nice ladies and gentlemen, all retired, all 60+, out on their weekly trip. Today they had chosen Tveitevarden as their hike of the week. There were about 20 of them and a couple of them had to use a walking stick to balance themselves.
So, here I meet this group coming down as I was going up, and I started a race in my mind, that I would reach the top and then catch up with them before they reached the end of the track. So I walked as hard as I could for the top and did quite a bit of running going back down again.
I never saw the group again!!!
I am telling myself over and over again that they have had to take a different route then me back down!!!
Well, well. now I am waiting for my wife to get back from her hike, she left after the kids had gone to bed, and then we will do the JM30Shred routine together.
(Not trying to be cool or anything, it is just to long to write Jillian Michaels 30 Day Shred so I shortened it to JM30Shred)
One reason the end time was not to bad today might be that I walked very fast up the last 1/3 of the hike. You see, as I passed around 2/3 of the way up I met a group of nice ladies and gentlemen, all retired, all 60+, out on their weekly trip. Today they had chosen Tveitevarden as their hike of the week. There were about 20 of them and a couple of them had to use a walking stick to balance themselves.
So, here I meet this group coming down as I was going up, and I started a race in my mind, that I would reach the top and then catch up with them before they reached the end of the track. So I walked as hard as I could for the top and did quite a bit of running going back down again.
I never saw the group again!!!
I am telling myself over and over again that they have had to take a different route then me back down!!!
Well, well. now I am waiting for my wife to get back from her hike, she left after the kids had gone to bed, and then we will do the JM30Shred routine together.
(Not trying to be cool or anything, it is just to long to write Jillian Michaels 30 Day Shred so I shortened it to JM30Shred)
Tuesday, July 12, 2011
Day 13 - 32 km bike ride
Today I did only one session of exercise as I went on a 32km bike ride. The speed was good in the beginning but passing 1 hour on the bike my legs starting to feel very heavy. I guess I started to feel the hard session on the spinning bike yesterday. Anyway, I finished in 1:33, a whole 8 minutes slower then my personal best on this route, but still it was a good workout :)
Monday, July 11, 2011
Day 12 - Spinning bike - intervals
Today it was raining heavily so I decided to do a 4x4 interval session on the spinning bike. I did 4 minutes hard intervals with 3 minutes easy riding in between.
I interchanged the hard intervals doing sitting position with high resistance for interval 1 and 3 and doing standing position with a medium resistance for interval 2 and 4. In both positions I was going as fast as I possibly could and still keep the speed for 4 minutes (I have to use a medium resistance in standing position in order to make it through 4 minutes).
I have a feeling this will be a much used type of workout throughout the fall and winter to improve my endurance and ability to climb hills and hopefully it will also help on my overall speed.
Today I did not wear my heart-rate-monitor so I do not know my average HR during the intervals but I will use it during my next 4x4 session.
As usual we finished the workout doing the Jillian Michaels 30 Day Shred routine :) and today I could really feel that I have improved the last 2 weeks and the routine went much easier today :)
I interchanged the hard intervals doing sitting position with high resistance for interval 1 and 3 and doing standing position with a medium resistance for interval 2 and 4. In both positions I was going as fast as I possibly could and still keep the speed for 4 minutes (I have to use a medium resistance in standing position in order to make it through 4 minutes).
I have a feeling this will be a much used type of workout throughout the fall and winter to improve my endurance and ability to climb hills and hopefully it will also help on my overall speed.
Today I did not wear my heart-rate-monitor so I do not know my average HR during the intervals but I will use it during my next 4x4 session.
As usual we finished the workout doing the Jillian Michaels 30 Day Shred routine :) and today I could really feel that I have improved the last 2 weeks and the routine went much easier today :)
Sunday off
Today Sunday I will not do any exercise. I was late home from a bachelor party last night. I drove my sister in law home afterwards and was not in bed until 03.00 in the morning, and as I have some work that I need to do today I will take the day off. But tomorrow I am back for full.
P.S
Yesterday I managed to put in 50 minutes on the bike before the bachelor party :) and then we did 30 minutes of playing football during the bachelor party :)
P.S
Yesterday I managed to put in 50 minutes on the bike before the bachelor party :) and then we did 30 minutes of playing football during the bachelor party :)
Friday, July 8, 2011
Spinach soup
I have truly fallen in love with this soup. A big thanks to LCHF-bloggen for introducing me to this simple yet so great soup.
Ingredients (two portions):
2 tbs butter
200g fresh spinach
4 cloves garlic
1-2 red onion
4 dl water
1.5 dl double cream
Maldon Salt
Ground black pepper
Cheyenne pepper
Ground dried chilli
Ingredients (two portions):
2 tbs butter
200g fresh spinach
4 cloves garlic
1-2 red onion
4 dl water
1.5 dl double cream
Maldon Salt
Ground black pepper
Cheyenne pepper
Ground dried chilli
Thursday, July 7, 2011
Day 7 of 30 - Spinning bike again
This afternoon we had terrible rain so I decided to do today's exercise on the spinning bike instead. Before I started I put on the heart-rate-monitor to see what effect I would get on the spinning bike. I also placed the bike in front of my desk and turned on the xXx action movie starring Vin Diesel as it is a bit more boring to exercise alone on the spinning bike.
I did 1 hour and I had an average HR of 145 so it turned out to have a good effect. I also spent a lot of intervals standing on the bike as this is a position I need to improve on when going up those real hills on the road bike. There is no doubt I will spend a lot of time on the spinning bike during the winter.
As usual we finished the day with the Jillian Michaels 30 Day Shred routine. Today I went straight from the spinning session and upstairs to do the J30Shred routine and that was hard, however I feel that the routine is easier to follow now then 7 days ago so it seems to have an effect.
My total number of workout hours so far is now 10 hours. As my goal is to do 30 hours of workout in 30 days this means I am on track so far :).
Tomorrow, Friday, we are going out for dinner with some friends and then to a movie. So we might not get the workouts done tomorrow. This means I need to put in a long bike ride Saturday morning to catch up :)
I did 1 hour and I had an average HR of 145 so it turned out to have a good effect. I also spent a lot of intervals standing on the bike as this is a position I need to improve on when going up those real hills on the road bike. There is no doubt I will spend a lot of time on the spinning bike during the winter.
As usual we finished the day with the Jillian Michaels 30 Day Shred routine. Today I went straight from the spinning session and upstairs to do the J30Shred routine and that was hard, however I feel that the routine is easier to follow now then 7 days ago so it seems to have an effect.
My total number of workout hours so far is now 10 hours. As my goal is to do 30 hours of workout in 30 days this means I am on track so far :).
Tomorrow, Friday, we are going out for dinner with some friends and then to a movie. So we might not get the workouts done tomorrow. This means I need to put in a long bike ride Saturday morning to catch up :)
Tuesday, July 5, 2011
Day 6 of 30
So today I was suppose to go on a 90 minutes bike ride. However because the weather was so nice I went out to chop some wood that has been piling up at my fathers place for way to long. My wife and kids joined and I chopped 15 60-liter bags today in about 2 hours. That felt like an exercise and when we got home there was no way I was going out on a 90 minute bike ride.
However, we DID do the Jillian Michaels 30 Day Shred routine and although it was very hard today, I felt that I actually followed the full routine better today then the 5 previous days and that felt quite good :) Looks like the routine might start to pay of!
However, we DID do the Jillian Michaels 30 Day Shred routine and although it was very hard today, I felt that I actually followed the full routine better today then the 5 previous days and that felt quite good :) Looks like the routine might start to pay of!
Day 5 of 30
As my wife was working late and going straight to the gym from work I decided to dig out the spinning bike once I got the kids to bed. It has not been used for ages so I decided to wash it and oil it up and it worked just as good as last time I used it.
So today I put in 45 minutes spinning and then as usual I did the Jillian Michaels 30 Day Shred routine with my wife when she got back from the gym :).
I am looking forward to going on the scale in the morning and have a sneak peek at what the first 5 days has resulted in.
After the exercise today I am feeling really tired so I am going straight to bed.
So today I put in 45 minutes spinning and then as usual I did the Jillian Michaels 30 Day Shred routine with my wife when she got back from the gym :).
I am looking forward to going on the scale in the morning and have a sneak peek at what the first 5 days has resulted in.
After the exercise today I am feeling really tired so I am going straight to bed.
Monday, July 4, 2011
Day 4 of 30 - 3 hours and 30 minutes of exercise
So, today was day 4 of my 30 days of hard work and as this was Sunday I put in 3 hours of exercise. I started with a 45 minutes bike ride around 10.00 in the morning to get to my parents place. We were going to chop wood there for 2-3 hours so I decided to use the bike ride as a warm up :).
Then at 13.00 we went on a mountain hike up on mount Brakstad with the kids and my family in law. My 4 year old was a bit hard to get started and he constantly complained that his feet were to tired. However once we got of the road and on to the track the hike suddenly became more fun for him and from here on he was running up the mountain side. He was pushing his father to the limit as I was struggling to keep up with him especially as I was carrying a 15kg backpack/carrier with the lunch and my 18month old daughter. I could feel that the 15kg of extra weight added to the effect of the exercise so I might do some hiking in the future wearing a heavy backpack.
The hike took about 2 hours and 15 minutes and the kids did great.
Then in the evening we did the Jillian Michaels 30 Day Shred routine. I was certain I would have trouble following the routine today as I felt a bit stiff, but after the initial warm up the rest of the routine went ok. Today we did not start the routine until 21:30 which was a bit late so tomorrow we aim to start as soon as the kids have gone to bed.
Then at 13.00 we went on a mountain hike up on mount Brakstad with the kids and my family in law. My 4 year old was a bit hard to get started and he constantly complained that his feet were to tired. However once we got of the road and on to the track the hike suddenly became more fun for him and from here on he was running up the mountain side. He was pushing his father to the limit as I was struggling to keep up with him especially as I was carrying a 15kg backpack/carrier with the lunch and my 18month old daughter. I could feel that the 15kg of extra weight added to the effect of the exercise so I might do some hiking in the future wearing a heavy backpack.
The hike took about 2 hours and 15 minutes and the kids did great.
Then in the evening we did the Jillian Michaels 30 Day Shred routine. I was certain I would have trouble following the routine today as I felt a bit stiff, but after the initial warm up the rest of the routine went ok. Today we did not start the routine until 21:30 which was a bit late so tomorrow we aim to start as soon as the kids have gone to bed.
Friday, July 1, 2011
Day 2 of 30 - doing my measurements
Day 2 of my 30 days of hard workout done.
Today I only did the Jillian Michaels 30 Day Shred routine and frankly that felt enough. It was very easy to understand that I have not varied my exercise regime enough since March with predominantly doing road cycling. So today my muscles were quite sore when starting the routine but I managed to finish it at least with some dignity, and as the body got warm it did not feel as terrible as I thought it would do.
I have also had my body measurements done today and I have debating with myself whether I should publicize them here or not. Unfortunately for me, as this is a bit embarrassing, I have diced to put it out there.
As I said, these measurements are a bit embarrassing to put down in writing not to mentioning putting out for all to see, but then I have never taken myself to seriously. Hopefully this will help me set a goal for my workout for the next 30 days and I am looking forward too redo them on August 1st.
Today I only did the Jillian Michaels 30 Day Shred routine and frankly that felt enough. It was very easy to understand that I have not varied my exercise regime enough since March with predominantly doing road cycling. So today my muscles were quite sore when starting the routine but I managed to finish it at least with some dignity, and as the body got warm it did not feel as terrible as I thought it would do.
I have also had my body measurements done today and I have debating with myself whether I should publicize them here or not. Unfortunately for me, as this is a bit embarrassing, I have diced to put it out there.
| Measurements | |
| Neck: | 43cm |
| Overarm: | 45cm |
| Breast: | 123cm |
| Stomach: | 131cm |
| Waist: | 129cm |
| Thigh: | 83cm |
| Calf: | 47cm |
| Total: | 601cm |
As I said, these measurements are a bit embarrassing to put down in writing not to mentioning putting out for all to see, but then I have never taken myself to seriously. Hopefully this will help me set a goal for my workout for the next 30 days and I am looking forward too redo them on August 1st.
Hiking and Jillian Michaels 30 Day Shred routine
Today I decided to let the bike rest and instead I went for a hike up on Tveitevarden. This was a very positive experience as I did the hike in just above 46 minutes. The last time I did this hike, last fall sometime, I did it in 52 minutes. The trail was also muddy after the last days of rain so I think on a dry trail I will do the hike in less then 45 minutes.
This month, July, I have a goal of putting in at least 30 minutes workout EVERY day and to make sure I do not get to fed up going out o the bike I will vary my workouts between bike riding, hiking, and Jillian Michaels 30 Day Shred routine. We have borrowed The Jillian Michaels 30 Day Shred routine from a friend that was very happy doing the routine and with the results. We will do the routine everyday and on days where I do hiking or bike riding this routine will come in addition. I say we here because I will do this routine together with my beautiful wife :)
So tonight after my hike we did Day 1 of the Jillian Michaels 30 Day Shred routine and I can already tell this will be a good addition to my normal cardio exercise. The workout routine is a very good mix of cardio and weight training and at least on level 1 you do not need more then two hand held weights. I am no expert but I think I am getting a very good fat burning effect of this routine especially after doing cardio before I start it like today.
Looking forward to follow the routine and to see improvements :)
This month, July, I have a goal of putting in at least 30 minutes workout EVERY day and to make sure I do not get to fed up going out o the bike I will vary my workouts between bike riding, hiking, and Jillian Michaels 30 Day Shred routine. We have borrowed The Jillian Michaels 30 Day Shred routine from a friend that was very happy doing the routine and with the results. We will do the routine everyday and on days where I do hiking or bike riding this routine will come in addition. I say we here because I will do this routine together with my beautiful wife :)
So tonight after my hike we did Day 1 of the Jillian Michaels 30 Day Shred routine and I can already tell this will be a good addition to my normal cardio exercise. The workout routine is a very good mix of cardio and weight training and at least on level 1 you do not need more then two hand held weights. I am no expert but I think I am getting a very good fat burning effect of this routine especially after doing cardio before I start it like today.
Looking forward to follow the routine and to see improvements :)
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