Guest blog by Lisa Weightman
This morning I went out for my regular Saturday morning interval session. I warm up, complete a set of 1km, 2km or 3km efforts and then warm down again. I spend the warm up avoiding people, darting from footpath to lawn to bike path – weighing up the risk of passing someone on the run against being hit by a car or bike! The creek path that I usually call my office is extremely busy on a sunny weekend in Melbourne. Given the times we are living in right now it feels a lot safer to avoid the spots with high foot traffic and join the minimal cars on the road.
As I finished my warm down and got closer to home, I noticed a sign on the tram shelter. “R you OK?” it said. An advertisement providing four simple steps to check in on the mental health and wellbeing of others. I smiled when I read the sign as I’d just ran a very intense workout and was asking myself just that at that very moment!
If you are wondering how I am motivating myself every day to stay fit, stay healthy, stay safe and remain focused I won’t lie it’s a rollercoaster ride. Some days we are killing it, home schooling our 5-year-old through his first 100 days, running many miles, cooking healthy food and working from home. Other days I feel like bursting into tears with exhaustion. Thankfully, those days are few and far between.
Here’s how I’m staying sane through our stage 4 lockdown in Melbourne:
As soon as the weather gets warm, we have a movie night and a sprinkler 3 person dance party scheduled! Fingers crossed we get to have our immediate family over for these by then!
Springfree Trampoline has an online exercise app and device call tgoma. Pete plays alien stop and pop the balloon. It is a good way to combine concentration, aerobic exercise, co-ordination and flexibility.
For those who love to run or walk here’s three of my favourite workout ideas to fit into your 1 hour. Each workout starts with a 10min warm up and ends with a 10min cool down. This leaves you with 40 mins to play with.
The first workout we’ve incorporated into our regime is a progressive run. Every 10mins lift the tempo of your run so by the final 10mins you are puffing strongly and feeling like you are just outside that comfort zone. Be sure to play with the speed early on so you can always pick it up! This is also the best way to run a marathon, you’ll conserve fuel and run through the field collecting finishing the race strongly if you pace yourself well.
The second workout is speed play. 2min of solid running – puffing and focused on technique. Then 1min slow jog, followed by another 1min of solid running. Then another 1 min slow jog. Repeat this 8 times.
The third workout is a staple for 10km fitness. 5min hard, 2 min slow jog/walk x4
Hope this gives you a little food for thought on how to structure your hour. You are absolutely welcome to reach out to me via email or DM via Instagram if you need other ideas!
My heart goes out to all of my friends in Melbourne as we navigate the best way forward. I hope you are finding ways to be creative, ways to cherish time together and ways to make long lasting and positive memories.
Lots of love, Lisa. x