Fitness Tips

Bicycle Training: Week 5 – 6

The first six weeks of bicycle training is officially (not entirely) complete. These last two weeks were supposed to be a step up from our first month. Things didn’t exactly go according to plan…The goal was to complete 120 – 140km in a week. One maximum ride which is 60 – 80km and the rest throughout the week. Below you will find all the details but if you want to get updates as it happens, follow my Instagram page. There I share all of our routes.

If you have no idea what I’m talking about follow this link https://fitcouchpotato.com/2017/08/10/challenge-3000km-bicycle-tour/ to catch up, but I will sum it up briefly. The plan is to cycle the Netherlands in May 2018. Approximately 3235,4km. 100km in 31 days. 145 towns. If you want to see how our first four weeks in bicycle training went than follow this link: https://fitcouchpotato.com/2017/08/10/bicycle-training-week-1-4/

week 5

Week 5 was looking very promising. We never skipped a beat with our bicycle training in the week. We hit new personal bests and I couldn’t be more proud with our progress. We planned to do our maximum bicycle ride on Sunday but I woke up to a sick husband. As we train together I didn’t exactly want to go for a ride without him. That and it wouldn’t be right to leave the poor man alone.

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Monday: 10,4km

Tuesday: 16,8km

Thursday: 15,3km

Friday: 20,6km

Total: 63,1km

 

week 6

This week we had no choice but to hold our bicycle training. Things were looking up somewhere in the middle. On Wednesday Onno looked one day away from a clear bill of health and we were quick to plan a ride for the following day. One ride is better than nothing right? However life had other plans. I woke up sick and the rest of the week it was my turn to wallow in self pity with a snotty nose and sore throat. It was a difficult decision to halt our training. I knew it would mess with our schedule but forcing my body in such a brutal activity would only make things worse. I’m already working hard to compensate for our time off to ensure our end goal is still possible. It’s not the end of the world.

We will make it work.

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Fitness Tips

Challenge: Drop And Do 500 Leg Raises In 30 Days (Level 3: Third Wheel)

Do you like a challenge? This is a 30 day challenge where you start with a small amount of leg raises per day and as you get stronger and more dead inside, you push the limits and do even more leg raises the next day. All the way till you can stop and do 500 leg raises.

This is for someone in the third wheel of fitness. So if you’ve been working out for a long time now and really know your way through the gym this is definitely something to spice things up for you. It’s a great way to challenge yourself.

Happy Leg Raises! 

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PS: If you complete or join the challenge use the hashtag #fitcouchpotatochallenge so I can get in touch with you.

Fitness Tips

Challenge: Drop And Do 150 Leg Raises In 30 Days (Level 2: Middle Child)

Do you like a challenge? This is a 30 day challenge where you start with a small amount of leg raises per day and as you get stronger and more dead inside, you push the limits and do even more leg raises the next day. All the way till you can stop and do 150 leg raises.

This is for the middle child in fitness. So if you’ve been working out for a hot minute and kind of know a thing or a two and just feel like a change than this is definitely something fun for you. It’s a great way to challenge yourself and build your strength.

Happy Leg Raises! 

150 leg raises 2

PS: If you complete or join the challenge use the hashtag #fitcouchpotatochallenge so I can get in touch with you.

Fitness Tips

Challenge: Drop And Do 50 Leg Raises In 30 Days (Level 1: Beginners Luck)

Do you like a challenge? This is a 30 day challenge where you start with a small amount of leg raises per day and as you get stronger and more dead inside, you push the limits and do even more leg raises the next day. All the way till you can stop and do 50 leg raises.

This is for beginners. So if you’re new and just decided to make a change in your life this is definitely something fun for you. It’s a great way to start and build your strength.

Happy Leg Raises! 

50 leg raises 1

PS: If you complete or join the challenge use the hashtag #fitcouchpotatochallenge so I can get in touch with you.

Fitness Tips

Bicycle Training: Week 1 – 4

The first month of bicycle training is warm up in a few words. The goal is to complete 100km in a week. One maximum ride which is 60km and the rest throughout the week. Below you will find all the details but if you want to get updates as it happens, follow my Instagram page. There I share all of our routes.

If you have no idea what I’m talking about follow this link (https://fitcouchpotato.com/2017/08/10/challenge-3000km-bicycle-tour) to catch up, but I will sum it up briefly. The plan is to cycle the Netherlands in May 2018. Approximately 3235,4km. 100km in 31 days. 145 towns.

week 1 bt

Oh it’s week 1 and we even started on a Monday can I get a whoop whoop?! We did really well if I do have to say so myself. Our body was full of energy and constant muscle ache wasn’t a thing yet. Well till Saturday rolled by and we had to attempt our maximum ride. The goal was 60km and it just wasn’t realistic for our first week. We also started this ride after my dentist appointment and by kilometer number 30 the numbness started to wear off.

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Monday: 13,6km

Wednesday: 15km

Thursday: 12,75km

Saturday: 45km

Total: 86,35km

 

week 2 bt

Week 2 was quite a interesting one. I got sick very early in the week after my dentist appointment (Got a infection and high fever was my body’s way of dealing with it), but somehow we still managed to get a good week behind us. Monday the goal was to bicycle 10km and although just the week before 10km was quite a feat, we didn’t even notice the distance till 12km. By then we were way to far out and still had to cycle back home. Only the last 5km was incredibly difficult. Friday was our first ride after my sick pity party. We made sure to take a very relaxed ride and managed to take advantage of the lovely weather here in the Netherlands. Oh and I got to tell you this part. On Sunday we did our maximum ride and it was our personal best! You got that right! I’m so incredibly proud. It was a tough one too. A strong wind and rain, but we didn’t mess around. With a lot of hard work and pure willpower we got it done!

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Monday: 22km

Friday: 12,6km

Sunday: 64,04km (Personal Best)

Total: 98,64km

 

week 3 bt

There’s nothing like being on a role and just seeing all your hard work pay off. We pretty much followed my training program to the T which was a first in case you were wondering. Our maximum ride was one of the most challenging ones to date. For 30km and I’m not even kidding we were driving against the wind. The first 15km was agony and everything inside of me wanted to stop and just cancel all this nonsense. I mean it’s insane right? 100km a day for 31 days? Are you high? But no, if you don’t challenge yourself, you will never realize what you can become! So we pushed through, Onno being the driving force and boy am I happy we didn’t quit. For quite a big part of the ride back we were going through a forest and it was absolutely amazing. It was just us and nature. Oh and rain but what else can you expect from the Netherlands?

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Tuesday: 12,25km

Wednesday: 16,89km

Thursday: 14,9km

Saturday: 59,9km

Total: 103,94km

week 4 bt

This one wasn’t a good week. Although it looked like it would go as normal and we’ve been doing oh so good…You can’t always predict the unpredictable. On our first ride we encountered a small set step in the form of a old knee injury flaring up from the stress and frequent riding. If I learned anything from my just recently healed shoulder injury is to always listen to your body. So we turned around and headed back home. The next day we celebrated our two year anniversary and took this as a perfect time to rest and allow our body to heal and adjust. A few days later we attempted to complete our maximum ride but again the knee flared up and we headed back home. I couldn’t be happier about Onno’s dinky knee (only for two seconds) because the wind was 30km/h and pushing 60km out of my body wasn’t an attractive idea. What I’ve learned from this week is I need to incorporate more rest days in our training or our bodies won’t keep up.

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Tuesday: 19,5km

Friday: 15,9km

Total: 35,4km

Fitness Tips

Challenge: 3000km Bicycle Tour

I’ve always loved the idea of challenging myself one way of another. The idea of doing a bicycle tour in the Netherlands popped in my head mid run with the doggies while I was still stuck in South Africa. I was fake interviewing myself; something I do while day dreaming about my future. Anyway back to talking about my hopes and dreams. At first the idea of bicycling the Netherlands was something that was just an idea but after immigrating and settling in, the idea came back to the surface. Very quickly the idea turned into actual planning.

Boy did it take a lot of work. I pulled out my map and just started circling towns; the main towns and cities that stood out in bold and then a few little towns here and there. The South, the North, the little island and all in between. I made sure to make a nice little semi circle. Nothing to be missed. I had the easy part. I just had to look at the map and make a route from town to town that would flow. Onno jumped on the computer and got the actual route. I helped…a little. This is the link of the website we used, we use the same website to plan our training routes: http://fietsroutenetwerk.nl/ The website is in Dutch but is very easy to use. If you need a step by step tutorial, comment below and I will definitely be your translator and knight on a shining bicycle.

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After our routed was mapped out, we just had the easy choice of when we will  be embarking this journey. It took some playing around but eventually we decided on a time frame where we feel would be the most comfortable, weather and traffic wise. The month of May 2018. With all of these details at hand we could start doing the math so I can make the big announcement on all my socials and in essence sign my fate. Approximately 3235,4km. At first we were eager to complete the goal of 180km and get the entire trip behind us in 18 days but reality kicked in and now it’s just 100km in 31 days. 145 towns.

If you’re interested to follow my journey as I train for the tour then follow me on Instagram or stay tuned for my other weekly blog updates. That’s about it. There’s nothing more to say but…

Saddle Up!

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Fitness Tips

5 Steps On How To Get Started In Fitness

So you want to get active and start your fitness journey? First of all I want you to know it’s not at all as glamorized as you might see on Instagram. It’s not easy. It’s a roller coaster ride to be honest. One week you’re working out five times a week drinking smoothies all day around and the next week you have a steady relationship with your couch and pizza is your soulmate. It’s completely normal and with time you will learn the fine line that is balance.

I’ve been in the fitness world since May 2015. I’ve stayed on track for months without end and I’ve also derailed for months without end. This has taught me a few things about getting started and I’m here to share them with you.

  1. Baby Steps

Baby steps. Baby steps. Baby steps. I can’t repeat it enough. Baby steps. Baby steps. Baby steps. Did I make my point? You really can’t jump in head first and expect to be on the same level as a professional athlete by the end of the month. What I mean with this is you need to start of slow.

When I started my fitness journey I only did three strengthening (legs, arms, abs) workouts per week with two active LISS sessions (run, bicycle ride, walk, swim, etc.). Two years later I have four to five strengthening workouts per week with five to six LISS sessions. Oh and one stretch/yoga session. Please stretch and warm up before any workout. Injuries aren’t a joke. I’m speaking out of experience.

Can you see the difference? I didn’t jump in with a full blown workout routine, I started off slow and steadily build myself up. I keep this in mind every time I fall of track, I start with the basics and go from there. Like the famous saying goes: Rome wasn’t built in a day.

  1. Set Weekly Goals

Having something to work for, that motivates you to get up and get that workout in come rain, binge TV and a bad day is incredibly important. So set those goals. Mine this week is to push myself and see how much kilometer I can bicycle in one go. I’m pushing for 60km. (Edit: I DID IT!!)

  1. Find a program/plan that works for YOU

You can’t exactly jump into a battle and expect to come out as the victor. You need to have a plan. By plan I mean how your week is going to look like. What workouts do you want to do and on what day? If you have a well structured plan you’re more likely to stick to it. Winging it makes you stand a risk of failing.

week 1

Next up you obviously need to know what exercises your doing when it’s leg day. There is so many options and personal trainers online, you can really take your time, experiment till you find a program you enjoy. I recommend the two following YouTube channels.

POPSUGAR Fitness: https://www.youtube.com/channel/UCBINFWq52ShSgUFEoynfSwg

FitnessBlender: https://www.youtube.com/channel/UCiP6wD_tYlYLYh3agzbByWQ

  1. Stay accountable

If you stay accountable by posting daily updates on Instagram then go ahead honey. If you stay accountable by documenting every workout and making notes then go ahead. Find a way that motivates you to keep active even on days where the idea of working out is beyond horrible.

  1. Trust the progress

You won’t see progress overnight so please don’t get unmotivated when you don’t have abs after two weeks of training. Slow progress is real progress.

Best of luck and remember the only bad workout is the one you never did!