Moving backward yet staying strong

Hi everyone!

So I didn’t attain my goal of losing a pound last week. In fact, I gained a pound! I was a little disappointed, although not entirely surprised (I had a friend over for some Chinese food on the weekend). Still, I’m not going to let it get me down. I’m enjoying the process of making fitness my lifestyle choice rather than just a way to lose weight. I’m loving training both in the pool and in the gym and, though I do have treats in the week, I’m striving to eat healthily most of the time.

Today I thought I’d share my swim session from this morning and another healthy recipe which, I’m sure after typing it out, I’ll be tempted to have for lunch. This swim session is a great way for me to start the week as it gets me fired up for training. It takes me roughly an hour and is a simple yet effective session that really gets the muscles working hard.

Abbreviations for the session as follows – front crawl = f/s; back crawl = b/k; individual medley = I.M; breaststroke = br/s

Warm up

  • 200m f/s; 100m b/k; 200m f/s pull; 100m I.M; 100m f/s drill (can be single arm or catch-up drills); 100m br/s

Main set

  • 10 x 50m f/s on 60 seconds – trying to maintain same pace for all 10 50’s
  • 50 easy kick
  • 10 x 50m b/k (+15 secs rest between each)
  • 50 easy kick
  • 10 x 50 f/s – first 25m sprint, second 25m easy (+10 secs rest between each)

Cool down

100m easy kick, 100m easy swim

Total = 2600m

I love this session because the point is to try and maintain the same speed for every 50 metre swim. You work hard but you also feel how fast you’re swimming so can pace yourself too.

I don’t know about you but after I finish training I want to eat. My husband is the exact opposite and can’t have food for a good hour after exercise. Me, I like to refuel my body. Sometimes I’ll simply have a banana, two peanut butter energy bites if there are any left in the fridge (see my previous post for recipe) and a coffee. But sometimes I need more and when I feel that way, eggs are the best way to satisfy my appetite. I always try to buy organic where possible. Here’s a recipe for my special veggie omelette:


  • 3 medium eggs
  • 1/2 cup sliced mushrooms
  • 1/4 cup diced onions
  • 1/4 cup diced peppers (red, green or yellow or maybe a mix of all three)
  • 1 tbsp spring onions
  • 1 skinned and chopped tomato


  1. Heat one teaspoon of olive oil in a large frying pan.
  2. Whisk the eggs but not too much. You want to have yolk and white mixed but still be able to see separate white and yolk.
  3. Pour the eggs into the pan and swivel the pan so the egg mixture completely covers the pan.
  4. While the eggs are cooking, place all of your vegetables except the spring onions into a bowl and mix together.
  5. Once the eggs are cooked underneath but still a little runny on top, sprinkle on your vegetables then fold half the egg mixture over the top.
  6. Leave for a minute so the eggs brown then flip to cook on the other side for a minute.
  7. Serve with spring onions on the side.


I love this recipe and it works well for breakfast, lunch or dinner when served with toasted wholemeal muffins or a big salad.

Now, if you’ll excuse me, I’m off to make my lunch. Hope you all have a great week and I’ll catch up with you on Friday. Happy training!

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