9/19/26
100 min swim
20 min sauna
25 min lymphatic drainage massage
30 min walk
20 min row
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Missing our TF on this thread./ Forumā¦ I know you are taking time for yourself and didnāt want to disturb. Just saying hi and hope you are well 
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sunday
Sunday runday, 5k followed by 10min yoga/stretching
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Early incline walk to start things offā
Push day,chest,shoulders and triceps,25 min core workout,ill finsh today off with another walk later on this evening
Have a great Sunday everyone 
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9/20/26
100 min swim
20 min sauna
20 min lymphatic drainage massage
20 min walk
20 min row
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monday
Just a quick wake-up 10min yoga sesh before coffee
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tuesday
5k in the morning
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9/21 Rest day
9/22/26
100 min swim
15 min sauna
20 min lymphatic drainage massage
25 min walk
20 min row
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9/23/26
60 min swim
15 min lymphatic drainage massage
15 min walk
15 min row
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No fitness to report lately but I am down 1.2lb from last week! Oct 19th I am hoping to get back to the gym full time. I sure am missing it 
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That is awesome girl on the weight loss. Hopefully you will be able to get back to the gym or add some workouts to your day soon enough
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Wednesday
Cardioboxing 
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Hit it hard today about 60 minutes on the barbell with a complex of lifts working from Romanian deadlifts, shrugs, power cleans, push press, overhead squats, strict press, and lunges. I super set each lift with light dumbbell work that included shoulder raises, triceps extensions, curls, rows, and flies. Finished with three separate Tabata workouts, single arm kettlebell swings switching hands at the top of the swing, rope pulls, and farmer carries.
Got deep in my thoughts and emotions while working and really let a lot out of my system! Finished with 7 minutes in a 200 degree sauna. Great workout.
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Well done everyone on your ongoing fitness. Iām doing everything I normally do weekly -
3 x Kettlebell + Spin classes (moved up Kettlebell weight)
2 x bootcamp
A sole spin class on Saturdays, followed by body combat
10k steps daily
A few treadmill and Wattbike sessions
Garmin strength sessions as I wish
Iāve been feeling a little weak in the 6am strength classes on a fasted body, and after talking with my instructor - who recommended some sugar carbs 15-30 minutes before class - Iāve gotten all the ingredients to make my own sports gels on those fasted mornings. The gels are too expensive to buy for what they are, so Iām going to experiment myself!
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I feel a bit weak sometimes for my afternoon workouts,I got talking to some semi pro lifter and he told me a small bowl of coco pops,milk and honey should get me going,it works a treat!! Iāll probably have a look into these home made gels though,thanks
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All you need is Maltodextrin, fructose powder and water. Pectin to be added if you want that gloopy texture plus any flavourings ā¦ In a 2:1 ratio. Iām going to use honey instead of fructose powder. The maltodextrin powder was Ā£8.99 for 2.5kilosā¦..can you imagine how much cheaper this is than high cost gels. I can also make my gels bespoke sized as I donāt feel I need a full 90g for one hard HIIT session. Just enough to get the glucose in the blood for the first half an hour.
Also, you can use cordial for the liquid portion to flavour so Iām going to make vimto gels with no pectin. I donāt mind it not being gloopy as Iāll be drinking this at 6am twice a week. Iām not able to eat at around 5am as I just canāt stomach it. This will be a test, but from my research thereās literally no difference to homemade and bought apart from long life stabilisers and any nootropics or electrolytes they add to the fancy ones. I donāt care about that being in a gel as the gel should be fuel NOT A HYDRATION SUBSTITUTE.
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Equally, rice cakes with peanut butter, a banana and honey are good. But I donāt want to eat that early as I have overnight protein oats for post workout. But some people can stomach food. I usually just do a coffee and go.
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9/24/2026
100 min swim
20 min sauna
20 min lymphatic drainage massage
20 min walk
20 min row
1 Like
Homemade sports gel update.
I made a mix for a couple of days to use from the fridge:
70g Maltodextrin
90g - mix of hot water, honey and vimto (80% water)
Tablespoon of lemon juice
I took just 50mls about twenty minutes before spin and Kettlebell class and it did improve my performance I feel for the 45 minutes of class.
Then, the weirdest thing happenedā¦ I was planning on doing an hour walk after weights to stay in fat burn zones ā¦ But despite walking faster and power walking etc, I couldnāt get my heart rate to rise above 71. So I started to run and proceeded to run an entire 5km at a heart rate average of only 90ā¦ I donāt think Iāve ever managed that, and I felt like a charged up bunny ready to race to the moon. It was awesome.
So conclusion is that I think I could take the gel a little earlier even to hit saturation and energy during my spin and pump session. I felt it kicked in after the hour window of exercise.
Success though and a ridiculously cheap and effective hack
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HR 90 during run?! Girl, you must be some kind of zen master! My heartbeat is 81 right now when Iām just standing in my kitchen making this post 
My HR never ever is lower than 130 when I run. Its above 100 even when I do yoga.
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