That is a wrap of 2022. Before I write my last post of 2022, I want to say thank you for joining my journey. Thanks for reading my articles and hope you continue this journey with me in 2023. Thank God for keeping me healthy this year and safe.
Here are my 22 tips for 2022.
Wake up every morning looking forward to exercising and you will enjoy it.
Do both strength training and cardio.
Warm up before starting and stretch when you completed your run.
Drink water before you exercise, after you exercise, during the day.
Know what time you prefer to exercise. Are you a morning person, afternoon or night?
If you are exercising again or starting something new, always start slow. Do not overdo it. If you are lifting weights, start with 1 kgs first and move up. Start with a small walk if you are running or jogging. Follow a training guide to help you.
Track your food on days you are exercising and on days you are not exercising.
Eat right and mindful.
Rest when tired or injured and have a rest day in your exercise routine.
Have a recovery week when injured or exhausted.
Listen to your body, it is trying to tell you something. Don’t go for a run if you have a headache. You should rest if you hurt yourself. If you fell hot, remove the jacket.
There is a perfect day, but not every day will be a perfect day and you need to motivate yourself to exercise.
Embrace unexpectedness. There will be days where you cannot exercise, because something happened.
If you wake up in the morning and your mind makes you procrastinate because it is Monday or Saturday, ignore it, get out of bed and go for your jog.
Challenge your body, try something different. I completed 100 kms in a month by doing 25 km in a week.
Have a cheat day but do not overdo it, or better have a cheat meal instead.
Enjoy sweet things like ice cream, cakes and chocolates, if you’re worried track the food. Always follow the serving size, if it says two pieces of chocolate have two pieces of chocolate.
Everything in moderation weather is meat, chicken, vegetables, fruits or anything.
Wear the right clothing for the right weather.
If it is cold, rainy, or too hot, exercise indoors, follow a YouTube video to exercise if you do not have a treadmill.
Every exercise will be different, every day will have a new story. A dog will follow you today. Tomorrow, you see kids riding bicycles. Every day there is something new.
Celebrate your little weekly goals, if you lost a kilo, or if you ran an extra mile or you feel lighter than last week, congratulate yourself. Little progress is better than no progress.
It is the third week of November and my one month challenge of walking/jogging 100 kms to raise money for sick children continued this week.
Have done 76 kms out of my 100 kms for the month. My week started with a 9 km walk around the city. On Tuesday I did a short walk of 4kms and rested on Wednesday. On Thursday did a 6km walk and completed my week with a 7 km jog on Saturday.
Thought by week three I would feel exhausted because I do cardio for four days. Think taking a break has helped my body recover. Another thing is I have been exercising for a while and my body is used to it.
What have I learnt this week
Increased my distance for two days
Rest is still important
Feel lighter and more energized
Have the determination to keep pushing
Came across two articles that spoke about keeping your mental strengths through workouts and I agree with the points.
There will be days when you don’t want to come out of bed but you need to remember your goals and slowly get out of bed and put your clothes on and remind yourself why you are doing the challenge. I am doing this challenge to run 100 kms to raise funds for sick children.
I need to be consistent in reaching my 100 kms, that’s reaching my goal that is 25 kms per week.
Embrace discomfort. There will be days you will feel sore or still sleepy because you didn’t sleep well the night before. There will be days you need to rest because your shin hurts or you banged your toe.
Facing the elements, there will be days when it is too hot, and days that will be perfect. I have jogged in hot conditions, cold conditions and the perfect conditions.
It is the second week of November and my one month challenge of walking/jogging 100 kms to raise money for sick children continued this week.
This week I did 26kms. Monday began with a 5 km walk, on Tuesday and Wednesday I did a 6 km walk/jog. On Thursday I walked for 5 kms. I had planned to finish Friday with another 6 km, but I woke up with a sore shin and exhaustion and took the day to recover, I think because on Wednesday I did a hill, and Thursday I did couple of stairs. On Saturday I was okay and did a slow jog of 4 kms. I rested om Sunday.
So in the month of November, I have completed 49 kilometers out of the 100 kms.
Funny thing happened yesterday when I walked home after my jog. A lady at the bus stop asked me for the time and I gave her my kilometer number.
What have I learnt this week
Recovery is important when you feel sore or exhausted
Stretching out is good on recovery days
I did more kilometers this week than last week
I still feel good not exhausted or burned out
Always give someone the correct time or double check your watch
It is the month of November and my one month challenge of walking/jogging 100 kms to raise money for sick children began this week.
I did 21.45 km this week and raised $158 dollars for the starlight children foundations. My week started with a tummy ache and I missed my day 1. But felt better on day two and began with a 5km walk. On Friday I jogged/walked for 7km and on Saturday finished my week with a short relaxing walk of 3 km. I took today as my rest day.
What did I learn this week
Have the strength to keep pushing
Completed four days of cardio and have slept well
Have to wear lighter clothes because it is getting hot and walking/jogging in the heat isn’t fun. That means I need to start earlier.
Sunscreen, sunglasses and more sunscreen
Listening to the body, some days you will walk fast, other days you will want to jog and other days you need to take a relaxing walk
I know I have to do 5km for five days, so I avoid looking at my GPS too much, some days I have gone over and other days under 5 km. On Wednesday I thought I had done 4 km and walked home when I checked my Fitbit. I had done 3 km. So, I had to walk for another 2 kms.
This week I practiced my 100 km in a one month challenge which will begin in November. I am jogging and walking to raise funds for sick children. So this week I had to come up with a plan on how to do 100 kms in one month. Decided to do 5kms for five kilometres for five days. The last time I did five kilometers every day was when I was way back in my twenties. Remembered every evening I ran five kilometers, but now I have Mondays as my short run days, 5km. Wednesday was medium, not over 15km. Fridays/Saturdays are long run days.
The week began with a five kilometer walk on Monday, on Tuesday I did a walk/jog for another five kilometers, I made sure I stretched after my exercise, repeated my jog/ran again for Wednesday and I thought I will get exhausted but I was fine. On Thursday I walked and out of all things to do I stubbed my toe against the bus pole when I alighted from the bus. I limped home in pain and thank God I didn’t break a nail. Rested my feet. Couldn’t do my last 5 kms on Friday because my toe was still hurting and swollen. Rested on that day. Did 21.3 km instead of 25 km. My toe is much better and on Monday will do it all over again without stubbing my toe.
What I learnt this week
Planned my workout
I can do 5 km for four days
Warm up before starting and stretch after exercise
Listen to your body when you have injured yourself
Spring has arrived, so have other things. Because of COVID HBF cancelled the fun run for two years. On 21 May 2023 I plan to do my fifth fun run, haven’t decided which distance I should go for. I have done the:
2 mini marathons
Have signed up for a challenge in November. Plan to do 100 kms to raise funds for sick children. I look forward to this challenge. Going to run and walk during the month of November. Don’t worry will keep you posted.
Love doing fun runs because:
You keep yourself motivated
Doing it for a good cause, this will be my second cause. The first one was raising funds for children with hearing disabilities
In touch with nature, especially if you run outdoors
Meet different people, there is always that one person who wears a cool costume
Half a year has gone by and I’m glad I have been keeping active for the last six months. Winter has arrived. I left the house after a week of rain and strong winds to run.
I know some people say they run when it rains but I don’t like running in the rain. Here are my reasons. • My hair puffs up. • When it rains, it is windy and rain + wet clothes + strong wind = a terrible cough or flu. • I have to look after my hearing aids. Water and my hearing aids are sworn enemies. • Running with glasses when it rains is not fun, I cannot see clearly so don’t say run without your glasses.
So, back to running. The clouds’ changing colour is one of the most beautiful sights. The sky was red as I warmed up in the morning. When I started my run, the clouds changed from pink to a light yellow colour. Have you ever flown over the reed or orange sky? It’s beautiful from the plane, that’s why I like the window seat. When I was jogging back home, I saw a little girl standing on the walk path watching me. She was maybe two or three. I smiled and waved to her. I remember one time a little toddler saw me running and ran with me and her mother called her, but she didn’t stop, so I had to stop. Her mother apologized and carried her home. On Wednesday and Thursday, the sun was out, but it was cold. Went for my morning walk,
I agree with the points of the article. • It keeps your blood flowing. • Your body warms up when you exercise. • Avoid gaining winter weight.
What inspired you to exercise and why did you choose the exercise you are doing? Everyone has a story to share, what had inspired them to exercise reasons could range from losing weight to health problems. Why did you choose yoga or running or kick boxing? Some say to reduce stress, others will say they enjoy boxing? This is my story.
I had completed my studies over fifteen years ago and had gone on a holiday. It was a secured location, and the place had everything. A golf course, a swimming pool, a gym, a little supermarket and a library. You couldn’t leave the location without a driver and travelling on your own was dangerous.
So, keeping myself busy, I started exercising. I hadn’t exercised for over five years. My exercise of choice was running because it is fast. I began my morning with a run, no stretching, no warm up or anything. For an hour, I ran around the neighbourhood, ran up and down the hill. I went to check the pool after my run. The waiter told me I can’t swim in my gym clothes if I didn’t know how to swim. I am a terrible swimmer, but I can swim. Jumped in the warm water with my gym clothes and swam for an hour. Kept myself busy during the day. Went to the library, grabbed a few books to read and watched movies. Couldn’t wait for a good sleep.
I experienced the worst pain in my whole life, my whole body cramped at night from my toes to my head. (The pain started from my toes and slowly went to my head). I was in so much pain didn’t sleep the whole night. I promised myself I won’t put my body in so much pain again, rested for two days, and then went for a walk the following day. I vowed to exercise every year, which I do now. It’s a rollercoaster journey, but I make sure I exercise every year.
What has this experience taught me
Start with warm up and finish with a cooldown.
Always stretch after exercising.
Never overdo it.
Always start slow if you are a newbie. Start with a short walk and jog. As the weeks progress increases, distance and time.
Winter has arrived early here in Perth. Cold mornings, rain and wintry days ahead. I had flu-like symptoms last week, so I didn’t exercise. I prefer resting when I am under the weather. This week I moved my exercise to warm afternoons instead of chilly mornings. I did loads of walking this week. There are more people on the road. Walked for an hour at a fast pace. Walking has the same benefits as running, jogging, or any other exercise. Weight loss, enhance creativity, sleep.
It was my birthday month, and I had cake. What’s a birthday without cake? Don’t worry; it was a marble cake with no frosting or icing. It’s okay to enjoy cake or cookies or anything sweet. But in moderation. Check for the serving and track your calorie intake. Don’t punish your body by going for a long run to burn the calories or feel guilty the next day. ENJOY YOUR CAKE.