Leg day went to plan. Outperformed the previous session. Motivated by others training incredibly hard but never comparing myself to them.
Learning more each session. Interesting how only 2 high intensity sessions a week can continuously improve my cardio, motor skills, muscular and mental strength, symmetry, mobility and flexibility, all while maintaining sub 10% body fat and the same amount of lean muscle mass.
The video shows a crossover lunge exercise with a pair of 26kg dumbbells. I like doing 12 reps each side.
#Repost @selki36 #tripsantamonica Tonight @ 8:00! A couple new songs. ・・・
Super excited to play again (for what seems like our monthly residency 😄🎉) @tripsantamonica! Saturday, Oct 13 at 8pm for a full hour set. We have 2 brand new songs called Right Like the Rain and Gonna Be Alright to introduce, and a cover of one of my favorites.... you’ll have to come to find out which one 😉 #livemusic#newband#lowvolume#countryrock .
Super excited to play again (for what seems like our monthly residency 😄🎉) @tripsantamonica! Saturday, Oct 13 at 8pm for a full hour set. We have 2 brand new songs called Right Like the Rain and Gonna Be Alright to introduce, and a cover of one of my favorites.... you’ll have to come to find out which one 😉 #livemusic#newband#lowvolume#countryrock
▪️Should you train when your unwell? ▪️
This week I have suffered with a stomach bug, to the point that I couldn’t get out of bed. My fit bit told me I slept for 15hours on Tuesday 😵
My body obviously needed the recovery time through sleep and rest, so I listened to it and haven’t trained for 4 days! Usually this would make me a bit anxious but I know that if I’d have pushed through and done a really crap session. This would have made me feel worse and made my recovery time even longer.
It is important that we listen to what our body needs. I’m only just starting to recoup today so I did a light full body session and it’s made me feel so much better already both physically and mentally.
There is a BUT that comes with this, and that is, if you have a cold, and symptoms are a runny nose, sneezing and a cough. You should still be able to do some low volume strength training sessions. Your muscular endurance may be comprised but you should still be able to lift. Don’t use the excuse of being a little unwell to play the victim card and not train for a couple of weeks and let progress slip.
Having a good old sweat will be good for you in this case and may speed up recovery. If you have the flu however, and have impaired breathing then that’s a different story and you should rest. .
Listening to when we’re excusing ourselves and when our bodies need the rest is what we can only answer ourselves. .
Staying active is important and you should still aim to get your steps in by getting some fresh air and going on light walks will make you feel empowered that you’re keeping on track. Don’t fall into the trap of becoming a couch potato and watching endless tv. Doing something positive when you feel negative will give you a sense of control, which shouldn’t be overlooked.
A spark of low volume inspiration hit and I've been churning out this bunch since yesterday. Putting that #lowvolumecharmswap2018 to very good use! Sigh... I'm totally keeping this one. And I'm going to use a low volume flannel, that belonged to my great-grandma Gen, as the backing. #lowvolume#lowcontrast#easyontheeyes
We are hard at work piecing big sisters Free Wheeling quilt. Little Miss A is learning how to hold pins safely (notice the little pin in her hand) and how to hand them to me. Every time I go to the sewing machine she comes and sits beside me to see what's next. I think we might have a future quilter, but baby you can be anything you want to be!! #FreeWheelingQuiltforMissL#freewheelingsinglegirlsal#alisonglass
Another quilt finished and in the mail. This one is for my nephew Kayden for his birthday next month. His mom picked the colors and we picked the #bettyquilt pattern by @kitchentablequilting together.
Machine pieced, machine quilted and hand binded, I used #konasolids and a couple different denims to give this quilt some texture. The background and backing is a dictionary print by #timholtz that has become my favorite #lowvolume print. I finished it with scrappy binding, crosshatch quilting and an embroidered quilt label.
In the mail and insured for a million dollars, I can't wait for the birthday boy (and his mom) to get it.
// WORKOUT SPLIT //
For the past year I’ve stuck to my push-pull-legs workout routine. It works really well for me because it’s really easy to adjust and this way I can keep my frequency high! 🔥
A push-pull-legs routine basically means that I’m training 3 days straight and 1 off. If I repeat this twice, I’m making sure I’m hitting all my bodyparts twice a week! High frequency, low volume. It’s super effective mostly because my muscles get stimulated right after they recovered 💪🏽
I don’t necessarily have set push days. Like, monday isn’t always a push day because sometimes I just skip a restday and workout 6 days in a row. And then the other week I’ll rest after 3 days, so the days shift. For example, today I’m taking a restday after 4 days straight, which leaves me with a pull session tomorrow. Are you still following me? 😂👌🏽
One of the best things about a push-pull-legs routine to me is that it’s super effective, keeps going to the gym fun and is easy adjustable. Do keep in mind that it’s still important to hit compounds and to monitor progress in your lifts. So don’t switch your entire routine every other week! You’re gonna want to be able to compare your lifts in a timeframe of a few weeks 📈
As a beginner I wouldn’t suggest starting off with push-pull-legs simply because the frequency is so high. It comes down to 6 days a week which is pretty heavy for a beginner. If you want to know how to get started, DM me or comment with a question 📩
Bass lessons with daddy! Elise wants to be just like her idol @joe_dart When she is older so she is starting early! (Elise is 3 next month) . Thank you so much @vulfpeck for inspiring my daughter and creating amazing music. We got to see you on Thursday in Brixton and it was the best gig we have ever been to. One day we hope to bring Elise with us! .