80 Day Obsession, Uncategorized

80 Day Obsession Diary – Day 76 – Peak Week Cardio Flow

I can’t believe it’s already Peak Week, aka the final days of 80 Day Obsession. Two big differences this week: firstly, there’s a selection of the best workouts from each phase of the programme, plus this one, which is slightly different to anything that’s come before. Secondly, you have deplete days, where you more or less eliminate the yellow carb and purple fruit boxes and significantly up the red protein, green vegetable, and teaspoons of oil.

Cardio Flow has been a funny one for me. Depending on my mood, I can love it or hate it, though in the last few weeks, it’s been a bit of a favourite. Knowing the moves so well (it’s the only workout where the moves remain consistent in every week of every phase) I’ve got to a point where I can stop thinking and really lose myself in the exertion.

spider squat.JPG

Today’s workout was actually really fun, and much more straightforward than this workout usually is. Normally (as you probably know by now) it builds, move by move. This time around, your do all ten moves (inchworms, spider pushups, diamond jumps, flamingos, duck walks, gorillas, kick throughs, bear, crab, mule-to-frog) from the word go. And then you repeat and repeat and repeat, with the aim being to do as many rounds in 30 minutes as possible. Spoilers: if you follow Autumn and Co, you make it to ten. Tiring and sweaty, but less work overall than the Phase 3 version. I can see myself doing this one every so often inbetween programmes when I want a fun, challenging but not too torturous cardio-based workout with a bit of body work thrown in. I made it extra fun today by putting on an old Pop Punk playlist of Spotify, and jumping around like I was at a gig!

As for the special eating plan, if I’m honest, I was dreading it, to the extent of being in two minds whether to do it or not. But it’s actually not that bad. Having been perfect with my nutrition in early weeks, I’ve dropped to about 80% compliance on average. Having to go super strict has really focused my mind. I’ve heard people talk about headaches and irritability when cutting carbs back this drastically, but I’ve been fine so far, and surprisingly unhungry. That said, the normal 80 Day Obsession eating plan isn’t super compatable with my lifestyle, and this takes that to another level. It’s been tricky to get in the requisite numerous small meals throughout the working day (a bit of fruit is one thing, endless rounds of chicken and veg quite another) and I’ve had to do evening meals separately from my husband, which is a shame, as our dinners, though generally healthy, are a bit of a ritual. It’s just a few days though, and for that time period, it feels like the icing on the cake. I know it’s mostly just water weight, but it’s amazing how much more visible my new muscles are after just two days of this.

Just four more to go….

***

If you don’t currently have access to BOD, you can get a year’s subscription, a month’s supply of Shakeology, and all the accessories you need for 80 Day Obsession for just £180  here

If you’re already a Beachbody on Demand customer, you can get everything you need for 80 Day Obsession (workout calendar, resistance bands, strength sliders, portion fix containers) with Shakeology here, with performance supplements here, or with both here. 

There are a variety of different combinations of BOD access, 80 Day Obsession accessories, Shakeology and performance supplements available. Do drop me a line if you’re not sure which is right for you or if you’d like more information about this programme or anything else.

 

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80 Day Obsession, Uncategorized

80 Day Obsession Diary – Day 64 – Cardio Flow (including Cardio Flow Phase 3 review/moves list)

Slightly to my shame, today was the first day I dared to do a Phase 3 Cardio Flow. I continued with Phase 1 into Phase 2, and Phase 2 into Phase 3 – I’ve just always found it a challenge and genuinely felt that earlier version were challenging me enough. But today, my always-supportive husband threatened to email Autumn and tell her I was cheating! Not sure that would have been wildly viable, but it was enough to make me grit my teeth and give Phase 3 a whirl.

At first, the workout lulled me into a false sense of security. Based on something Autumn said back in Phase 1 Week 1, I thought the pattern was 4 rep in Phase 1, 6 reps in Phase 2, and 8 reps in Phase 3. So I was somewhere between relieved and disappointed when we seemed to be back to 4 reps per move. And then the stinger: once we’d built up to the full set of moves, we had to REPEAT THE WHOLE THING EIGHT TIMES. ARGH!

I honestly wasn’t sure I would be capable of making it through that. But somehow, something interesting happened. The combination of the intense physical challenge with the relatively simple and repetitive moves sent me almost into a trance, and I made it through all the rounds almost without realising it. It was actually slightly magical, like you always want yoga to be.

For the avoidance of doubt, the moves are the same as they have been every week: inchworms, spider push-ups, diamond jumps, flamingos, ducks, gorillas, kick-throughs, bears, crabs, mules/frogs. After lots of change, and some really complicated workouts, it’s nice to know exactly what you’re doing. But my goodness, this version, with this many reps in total, really puts you through your paces.

***

If you don’t currently have access to BOD, you can get a year’s subscription, a month’s supply of Shakeology, and all the accessories you need for 80 Day Obsession for just £180  here

If you’re already a Beachbody on Demand customer, you can get everything you need for 80 Day Obsession (workout calendar, resistance bands, strength sliders, portion fix containers) with Shakeology here, with performance supplements here, or with both here. 

There are a variety of different combinations of BOD access, 80 Day Obsession accessories, Shakeology and performance supplements available. Do drop me a line if you’re not sure which is right for you or if you’d like more information about this programme or anything else.

80 Day Obsession, Uncategorized

80 Day Obsession Diary – Day 50 – Phase 2 Cardio Flow

I have a shocking confession to make. This should have been the fourth time I did Cardio Flow Phase Two. It was actually the first! It’s not that I’ve been super lazy every Saturday. Sometimes, I’ve used Saturday to make up a workout I’ve missed earlier in the week. And then having had a bit of a gap, last week, I didn’t dare launch straight into the phase 2 version, so repeated phase 1 – and once again, found that exhausting enough!

This week though, I realised I had to be brave. I’ve been much better with the programme full stop this week. It’s the first time in phase 2 I’ve fitted in all the workouts, and I wanted to end the week and the phase on a high.

Unlike the other phase 2 workouts, which are completely different to their phase 2 equivalents, this involves the same moves in the same order. There’s just one key difference: you have to do 6 reps each time rather than 4.

Now, initially, that doesn’t sound like much of an addition. But the genius of this workout is the way it builds up, with exercises repeated again and again. And in that context, and extra 2 reps to every single exercise every single time quickly turns into a lot more reps overall. And much like the first time you do the phase 1 version, you think it’s fairly easy at first and then suddenly find yourself dripping with sweat, at first, I thought this wasn’t much harder, then found myself struggling to get through the last few rounds.

That said, it all goes so fast that you just keep going, and the increasingly familiar moves mean you can disengage your brain in quite a nice way, in stark contrast to trying to keep up with some of the complex compound moves in AAA etc.

I actually did the maths. In Phase 1, you do 296 reps in total. In Phase 2, the figure is 444 reps. Which means there’s an extra 148 reps to get through! (And that treats each move as just counting as one rep. You could definitely make an argument for counting mule and frog as two moves, and perhaps even the tricep dip and the kick part of crab as two too) The tables are below for anyone who wants to check. Got to admit, I’m planning to stick with this version for the first week or two of phase 3, not upgrade again…

Round 1 2 3 4 5 6 7 8 9 X Y
worm 4 4 4 4 4 4 4 4 4 4 4 44
spider 4 4 4 4 4 4 4 4 4 4 4 44
diamond 4 4 4 4 4 4 4 4 4 4 40
flamingo 4 4 4 4 4 4 4 4 4 36
duck 4 4 4 4 4 4 4 4 32
kick 4 4 4 4 4 4 4 28
gorila 4 4 4 4 4 4 24
bear 4 4 4 4 4 20
crab 4 4 4 4 16
mule/frog 4 4 4 12
TOTAL 296
Round 1 2 3 4 5 6 7 8 9 X Y
worm 6 6 6 6 6 6 6 6 6 6 6 66
spider 6 6 6 6 6 6 6 6 6 6 6 66
diamond 6 6 6 6 6 6 6 6 6 6 60
flamingo 6 6 6 6 6 6 6 6 6 54
duck 6 6 6 6 6 6 6 6 48
kick 6 6 6 6 6 6 6 42
gorila 6 6 6 6 6 6 36
bear 6 6 6 6 6 30
crab 6 6 6 6 24
mule/frog 6 6 6 18
TOTAL 444

***

If you don’t currently have access to BOD, you can get a year’s subscription, a month’s supply of Shakeology, and all the accessories you need for 80 Day Obsession for just £180  here

If you’re already a Beachbody on Demand customer, you can get everything you need for 80 Day Obsession (workout calendar, resistance bands, strength sliders, portion fix containers) with Shakeology here, with performance supplements here, or with both here. 

There are a variety of different combinations of BOD access, 80 Day Obsession accessories, Shakeology and performance supplements available. Do drop me a line if you’re not sure which is right for you or if you’d like more information about this programme or anything else.

 

80 Day Obsession, Uncategorized

80 Day Obsession Diary – Day 21 (and belated recap on the last few days)

Not too much to report today, but I’ve been very lax about keeping this blog up to date over the last few days, so checking in quickly lest I lose momentum.

To summarise the days I’ve missed from the diary:

Friday (Day 19) – Legs – a workout that killed me in week 1 and that I missed in week 2 (still the only workout I’ve skipped). Mindful of just how much my legs ached after week 1, I went slightly easy on myself in two ways : doing the week 2 version rather than jumping straight to week 3, and using relatively light weights throughout rounds 1 and 2.

The first of these was definitely the right call. I’ve found the 10 by 3 by 3 rep pattern much more challenging than either the 15 x 2 or the 10 x 3, even on workouts I struggle with a lot less.

The second was probably a bit of a cop out if I’m honest. I used 7.5 ilb weights right through rounds one and two, which is really quite light for legs. I still felt it, but I could have tried a little harder. I changed tack in round three, still using 7.5s on some of the trickier ones (Buddha squats, diagonal lunges) but going up to 15s on things like squats and sumos. Overall, I felt like I got a decent workout, that worked me out but didn’t burn me out. I’ll try to go a little heaver throughout next week though. I stuck to my standard nutrition all day and made an amazing thai stir fry that fit with the plan but was a lovely Friday evening meal.

Saturday – Day 20 – Cardio Flow– I was up unusually early on Saturday for no particular reason. I smashed through Cardio Flow, had a healthy breakfast, and felt very smug. I felt less smug when I ordered a take away pizza in the evening, and consumed it with most of a bottle of wine. Yes, the less said about that the better. Moving swiftly on…

Sunday – Rest Day – I did Roll and Release, which is definitely becoming a mini-favourite. Then I followed it up with some very gentle restorative yoga (nothing to do with 80 Day Obsession or Beachbody. Gasp!) focused on soothing the ankles and knees, which are always weak spots of mine and are starting to feel the effect of daily exercise. I went out for a meal with friends, managed to stick to fairly healthy options, but once again, abused my wine privileges.

I deliberately agreed with myself that I’d have some wine at the weekend while doing the programme, but I’m conscious that what’s meant to be basically one glass on each weekend day has crept up each weekend of the programme, so I really need to get stricter with myself, as it’s the one main way I’m not properly sticking to the programme (that random pizza aside – foods not been a problem usually).

Monday – Day 21 – Total Body Core – After that slightly hit and miss weekend, I started week 4 strong. Perfect nutrition (so much easier during the week, somehow) and got my exercise in. If you’ve read this diary before, you’ll know that usually on Monday’s, my husband takes the living rooms and the weights to do Body Beast, leaving me in the hallway with pathetic weights. Today, he decided to skip it. If I was a good coach, I’d probably have encouraged him to do it. Instead, I selfishly rejoiced in my opportunity to do Total Body Core in luxury. Having mostly done this workout with 5ilb weights, I was over-excited to have more of a range to play with, and between that and the 15x3x2 patterns (three moves of 15 reps, repeat, then move onto the next set of three) I absolutely exhausted myself, but it went pretty well.

Phew, that’s everything up to date. Hopefully I’ll be better behaved about daily updates again this week.

***

If you don’t currently have access to BOD, you can get a year’s subscription, a month’s supply of Shakeology, and all the accessories you need for 80 Day Obsession for just £180  here

If you’re already a Beachbody on Demand customer, you can get everything you need for 80 Day Obsession (workout calendar, resistance bands, strength sliders, portion fix containers) with Shakeology here, with performance supplements here, or with both here. 

There are a variety of different combinations of BOD access, 80 Day Obsession accessories, Shakeology and performance supplements available. Do drop me a line if you’re not sure which is right for you or if you’d like more information about this programme or anything else.

80 Day Obsession, Uncategorized

80 Day Obsession Diary – Day 6 – Cardio Flow

Whatever other challenges this week has thrown up to far, at least I’ve broadly known what to expect from the workouts, as each of them is similar to their equivalent in A Little Obsessed, albeit longer and with some different moves. But today brought Cardio Flow, which doesn’t have an ALO equivalent, so I had no idea what to expect. “Cardio” made me nervous, while “flow” made me think it might be relatively gentle and perhaps incorporate elements from yoga.

It turned out that it was a really unique and really challenging workout. There were ten moves, most of which were named after an animal, which added a strangely cute touch. Some were serious cardio/plyo moves, others were gentler. But the real impact of this workout came from the way it built.

You do the first move – inchworm – four times. then you do it four more times, but this time, add the second move – spider push-ups – on the end, and do that four times. Then four more inchworms, four more spider push-ups, and this time, four reps of move three. This goes on until all ten moves have been brought into the sequence. It’s a bit like singing the Twelve Days of Christmas, only with more sweat. Once you’ve completed the full sequence, you repeat the ten move version twice. By this time, you’ve repeated the first few moves an inordinate amount of times and if you’re anything like me, are exhausted.

As I touched on below, the moves varied in difficulty and intensity. Some, such as crab, where you do a tricep dip then kick onto leg in the air and touch it with the opposite hand really challenge balance and strength. Others, like mule to frog, where you kick your legs right up in the air then land and jump, are pretty high-impact and really set your heart pounding. Others, like the inchworms that start the whole thing off, are relatively gentle at first, but build in intensity.

Where the other workouts are at least 40 minutes long and most are closer to an hour, this is 30 minutes, which is more the sort of length I’m used to. After a week of acclimatising myself to longer sessions, it felt good to get it over and done with so quickly. But it was also a timely reminder that shorter does not equal easier. The longer workouts haven’t had many breaks or recovery exercises, but they’ve had some. This was pretty relentless, with little to no time to catch your breath.

Overall, this was a good, challenging cardio blast.

  • inchworms
  • spider push up
  • flamingo (this is the same as the “good morning” from leg day, despite the cute animal name)
  • diamond squat jumps (not sure why these didn’t get an animal name!)
  • duck walk (another reappearance from earlier in the week)
  • gorilla
  • bear
  • kick throughs (in plank, kick one leg to the opposite side and twist to meet it – again, no animal name for this one, oddly)
  • crabs
  • mule to frog

So that’s the workout. With today being Saturday, I was worried about sticking to the nutrition plan, partly because I work to quite a different schedule on the weekends, partly because weekends mean treats.

Somehow though (other than the wine that I’ve explicitly allowed myself at the weekend) I stuck to it. I decided to work out first thing (well, if you can call 10am first thing – I do like a bit of a lie in) so I started with shakeology, battled through cardio flow, then made an amazing scrambled eggs, spinach, and black beans combo. I had a driving lesson in the afternoon, and was very good about taking a little blue box of pecans along to keep me going. And in the evening, I went out for dinner with my husband, and with a steak salad and a bit of rice, managed to more or less stick to my one red, one green, one yellow, one spoon evening meal plan. If I’m 100% honest, there was probably a little more meat than would strictly fit inside a red box, but I’m not yet quite obsessed enough to take a box to a restaurant with me to check, and it definitely wasn’t excessive. I’m annoyed I didn’t take a photo, because it looked amazing. Unlike last night, having had my wine ration, I really wanted more – or perhaps one of the restaurants delicious looking cocktails – but I resisted.

So a good day all round, with a nice balance of sticking to the programme and maintaining my lifestyle. My legs were very sore by the end of the day though (yesterday’s leg day plus today’s jumpy cardio is a killer combination) so looking forward to tomorrow’s rest and recovery day.

***

If you don’t currently have access to BOD, you can get a year’s subscription, a month’s supply of Shakeology, and all the accessories you need for 80 Day Obsession for just £180  here

 

If you’re already a Beachbody on Demand customer, you can get everything you need for 80 Day Obsession (workout calendar, resistance bands, strength sliders, portion fix containers) with Shakeology here, with performance supplements here, or with both here. 

There are a variety of different combinations of BOD access, 80 Day Obsession accessories, Shakeology and performance supplements available. Do drop me a line if you’re not sure which is right for you or if you’d like more information about this programme or anything else.