A round-up of some easy plant-based Easter recipes for your own springtime holiday spreads! The last two years our Easter celebrations have been a bit strange. I spent Easter 2020 with a church family I was living with in London, locked down at the …
Some final reflections after completing my 6-week ImpactR challenge, including daily motivation for healthful living, and 3 key takeaways! When I first connected with the ImpactR team about the opportunity to work with them as an ambassador, my initial response had been to send an …
The final Week 6 on this Fitness Journey with the ImpactR, with the theme of ‘Feeling Strong’, a day-by-day account of the week, fav and least fav exercises, and some final thoughts on finishing this 6-week challenge!
Back in Week 2, Deanna asked me to sum up our session in one word. That’s what inspired these weekly themes and reflections! At the time the first word that popped into my mind was ‘sweaty’ (there’s that deep philosophical PhD education coming out). But Deanna’s word for me that day was ‘strong’. I distinctly remember thinking in that moment, Oh I’m not there yet. But alongside that thought came another just as quickly…But maybe by the end of these 6 weeks, I will be.
It’s interesting to reflect on the evolution and growth that has happened in 6 weeks (I have a whole post focusing on just that coming next!). In some ways it feels like it passed in the blink of an eye. In other ways it feels like so much has happened and a transformation occurred, or at least started to. Because this week, I did feel kind of strong! And that felt like big progress in itself.
There is definitely more room to continue growing (when is there not?!). But this week I felt a bit of a shift – feeling more confident to tackle moves, to match Deanna’s reps, to take Jeremy’s challenges a bit further than before. There were moves I couldn’t even attempt weeks ago, that I could actually (kind of) do this week. I felt more energy and motivation in each session, despite not getting a lot of sleep and having a lot going on. I finished sessions feeling tired and worked, but also energised and enthused.
Strength comes in many different shapes and forms – it’s not just physical strength, but also mental, emotional, etc. This journey has touched on all those things. And finishing Week 6 feeling strong and confident was more than I could have asked for at the start of this journey.
Going into this final Week 6, I was excited and, I’ll admit it, kind of scared. Deanna sent me the workouts for the week in advance and reading through them left me feeling just a little (lot) bit daunted. Jeremy helped design this final week’s workouts, to give an extra push to the finish line. Boy, could I tell. But despite feeling a bit apprehensive and intimidated, I was motivated to tackle this final week and end strong.
Today felt next level. I think it’s because today’s workout was all about combination exercises, adding moves onto moves with the ImpactR. That means there’s a lot more to focus on, and a lot more getting worked, hitting multiple muscle groups and engaging the core, arms, and legs. It really works the whole body. But this keeps things super engaging and makes it extra exciting to get through the workout!
There was one move that involved lifting the ImpactR out in front with arms straight. Just last week this move was not even possible. I went into today’s session a bit skeptical. But to my surprise and utter delight, it happened! I could lift the ImpactR with arms straight. I’m sure my form and everything still needs work. But the fact that the ImpactR was lifted with straight arms at all…I was shocked and so excited!
Fav exercise of the day – I’m enjoying slams more and more. I feel like I’m finally getting the hang of control and less bounce, which is exciting! One-leg lunges while also pressing up the ImpactR might’ve been one of my other fav moves of today’s workout. Possibly because I could kind of sort of do it. Plus it just really makes you feel strong to combine moves like that!
Least fav exercise of the day – Piston squats, OMG these are hard! With the bell up, …yeah, I can’t really do them. It’s a lot to think about, balancing as you do a one leg lunge, while also pushing a heavy rod of metal away from your body using just the strength of your arms. This one needs work, but even just attempting felt like a small victory.
Jeremy led us in today’s workout, and I felt pushed more than ever before. Deanna and Jeremy both have such amazing energy. Getting them together today was both a challenge and a treat. We got through 3 sets, and I still don’t quite know how, LOL. My shoulders and arms both feel like jelly. I took some harder modifications to give myself that extra challenge, because of Jeremy’s encouragement. I am sure I wouldn’t have done that if I was doing this workout on my own. This is just one of the (several) ways that Deanna and Jeremy really make such a difference!
Fav exercise of the day – Straight arm raises. It may or may not be ‘cause I’m just excited I can actually do these now!
Least fav exercise of the day – Arnold presses. Jeremy kindly modified this exercise for me because the first round showed how it was just not happening. My arms are not quite there (yet). BUT, that’s how I felt about straight arm raises last week, and look at how they’re going now!
WE DID IT! Finishing off today’s workout feeling strong and confident felt so good. Deanna was there cheering me every step of the way through this final workout. There were tangible moments of progress again in today’s session. One-handed lifts of the ImpactR absolutely could not have happened before, but today they somehow did. I did have to add an assist at times, and again the form was a bit shaky. But it’s definitely big progress. Plus, I did some push-ups without my knees down, which felt like a big deal as well. I think it’s good to mark those occasions and celebrate them alongside the bigger wins too!
Fav exercise of the day – It could actually be push-ups! I can feel the progress and that’s always so motivating. I feel like I’m going deeper with this move, and again, getting in some without being on my knees felt a big deal.
Least fav exercise of the day – Sit up twists are still one of the banes of my exercising existence. I just find core work so difficult. But on a happier note, a least fav exercise from the start of this journey was tricep swings, and today these definitely felt easier to do.
I cannot believe how quickly these 6 weeks have gone by. This week felt the hardest by far. The workouts were more intense, there were less breaks, moves from weeks ago were built upon, and I was pushed to take harder modifications and use the ImpactR in even more challenging ways. There were times when I wasn’t sure if I’d be able to get through all the reps, or to even execute an exercise.
But somehow in the moment you dig deep and just tackle it head on. It’s a very present feeling, not focusing on what exercise is coming next (cause Deanna would just tell me when the time came), or how many are left to go, but just getting each rep done and then the next one. Then before you know it, you’ve made it to the end! Sometimes you modify, or slow down, or try again later, and that’s ok too. Because there’s always tomorrow as well, to improve and reach even higher.
For the last six weeks I have done 45 minutes of intense exercise more than I had for over a year really. It might not sound like much, but I can distinctly point to very tangible points of progress. I feel stronger, definitely had more energy in workouts as they went along, and could tackle moves I couldn’t have imagined myself doing Week 1. All in just 15 minutes, 3 times a week. Who knew that’s all it can take? I’m so grateful to Deanna and Jeremy for the opportunity, accountability, and for cheering me along the way.
More final reflections will be coming as I take in finishing off this challenge! ALSO, don’t forget to enter our giveaway to celebrate finishing off this 6-Week Challenge – you could win your very own ImpactR (running Monday, May 31st – June 7th, 2021)!!
If you missed the earlier posts of my ImpactR Fitness Journey series, make sure you catch up with:
If you’re interested in trying out the ImpactR for yourself, you can save 10% on their website using the code BEKAH10! This is an affiliate link, and if you purchase through a link/using my code I receive a small commission. There is no additional cost to you and it really helps to support me in doing this work. Thank you so much for your support!
I’m also currently holding an amazing GIVEAWAY to win an ImpactR for yourself – check it out to enter by June 7th, 2021!
Week 5 with the ImpactR, with the theme of ‘Just Do It’, the usual day-by-day account of the week, fav and least fav exercises, and 3 more weekly goals going into the final week of this 6-week challenge! JUST DO IT Going into week 5, …
My Nana’s traditional Korean Pancakes, made vegan! Packed full of Asian vegetables, these golden beauties are always a treat – make a big batch, because they’re slightly addicting! Growing up, my Nana’s pancakes were a family favorite. Korean pancakes are often part of a celebration …
Week 4 with the ImpactR, talking about mindful reflection during a fitness routine, more of my least and fav workout exercises from the week, and as always, a day-by-day account of the week.
For me, Week 4 was a combination of ramping up while also mentally slowing down. Here’s what I mean. Halfway through this ImpactR journey, I wanted to get a bit more mindful and reflective about the whole experience. My goals from Week 3 were very much along those lines. You may be thinking, isn’t that what these blog posts are all about? 100% yes! But I’m talking about more intentional reflection before and after my ImpactR session.
This week, mindful reflection has looked like taking just 5 minutes to do some simple yoga stretches before hopping on my Zoom call with Deanna. It’s also meant taking a few minutes after a session to just sit, breath, and enjoy the feeling of having just worked out – recognising the strenuous effort and appreciating that I’m strong and healthy. It’s very easy for my mind to flit between the past and the future, but this week I’ve been thinking about keeping it a little bit more in the present.
‘Strong Mind, Strong Body.’ Deanna said this and it became a bit of a mantra for me pushing through today’s workout. Especially those push-ups.
The first day of the week often feels harder than I hope for. I go in thinking that 2-3 days off will have helped my body recover. I’m sure it does! But I think it also makes it forget how hard these workouts can be.
Today was very arm focused, and I couldn’t help but feel a bit discouraged by how difficult some moves felt. Deanna demonstrated one-arm barbell side lifts, which were just not possible, and push-ups felt increasingly difficult. But it’s all something to continue working on! Deanna was super encouraging, saying I couldn’t have done this workout week 1, and I believe her.
Fav exercise of the day – Bicep curls. These don’t look like much, but I really do feel the targeted engagement! And yes, they also felt like a bit of a break during quite an arm-intensive workout.
Least fav exercise of the day – Single arm presses. When Deanna demonstrated these with one arm, I was floored. As I said, it’s something to work towards, but I’m definitely not there yet. I do appreciate the modifications available though. The move was hard enough using two hands! I can feel how it’s a balancing act, while also a strengthening movement.
While yesterday was more toning, today was all about cardio. It’s good to mix things up!
I am amazed at how every workout is so different. The ImpactR is so versatile and I feel like I’m constantly discovering new things. It certainly keeps things fun, interesting, and challenging!
Fav exercise of the day – It could be one-handed plank rows. They’re kinda sorta awkward, but it’s cool (to me) to think about balancing and core engagement while also adding the extra challenge of lifting the bar with one hand.
Least fav exercise of the day – One handed slams. I didn’t think I’d even be able to pick it up the first time, but somehow we got through them; burpees are also quite challenging, but it feels so good when you’re done!
This was a very core heavy day. That’s no bad thing, especially since my core needs to be challenged. But it also means today’s session was filled with moves that I found particularly difficult. My neck was aching slightly after, which I realise is not good news (gotta work on that core engagement and form). We pushed through though, and that in itself felt like an accomplishment!
Fav exercise of the day – Slam twists are a fun variation on the slam, and I do feel how it is specifically targeting the core. I feel a bit awkward with this move, but I’m sure it’ll get more comfortable over time.
Least fav exercise of the day – The iron butterfly is no joke! Ooph, just thinking about it makes my core hurt all over again.
The after-workout soreness is both a blessing and a curse, right? It can make movement (i.e., taking the stairs) kind of painful, but it’s also a reminder that I did something good for my body, and that’s a wonderful thing!
With two thirds of this journey down, I feel like my handling of the ImpactR is getting easier and implementing slams without getting a bounce is happening more and more often. It’s all about focusing on engaging the core (it keeps coming back to that, doesn’t it?). Overall, I’m feeling a bit more secure and confident with the ImpactR. I do see progress and that’s encouraging to recognise. Looking forward to Week 5!
If you missed the earlier posts of my ImpactR Fitness Journey series, make sure you catch up with Week 1’s introduction, Week 2 and Week 3!
If you’re interested in trying out the ImpactR for yourself, you can save 10% on their website using the code BEKAH10! This is an affiliate link, and if you purchase through a link/using my code I receive a small commission. There is no additional cost to you and it really helps to support me in doing this work. Thank you so much for your support!
Week 3 with the ImpactR, talking about showing up, more of my least and fav workout exercises from the week, and a day-by-day account of how the week went. ‘I’m excited to work out with you this week.’ Could there be a better way to …
Week 2 with the ImpactR, chatting about finding my feet, weekly themes to track, and a day-by-day account of how the week went. FINDING MY FEET My theme for this week (keep reading to see what these themes are all about) has been all about …
The beginning of my journey with the ImpactR, as I get back into fitness and building an exercise routine!
Exercise used to be a big part of my life and routine. I went through all different kinds of phases. In my undergrad I got into swimming and cardio. I tried my hand at boxing and CrossFit (perhaps unbelievable, but true). In London, I experimented with weight training (which I genuinely enjoyed). I caught the running bug and ran my first 10k and half marathon. For years I had a gym membership, which was very effective motivation for getting in a workout. I had to make the cost worth it!
Then 2020 happened. I spent the first two months of the year travelling, which involved the most steps I’ve ever taken in my life, but not any real workouts (though climbing up tourist attractions is no joke).
When I got back to London the pandemic hit. In early April my household came down with what we (and the GPs) believed to be COVID-19, which completely wiped me out. Lingering symptoms really affected my stamina and exercise routine. For a year I’ve basically stuck to gentle yoga and long walks outside. Now I LOVE a long walk, but recently I have felt the itch to get back into a fitness routine again.
That’s when the ImpactR team reached out to me, and I am so so glad they did.
‘The ImpactR will meet you where you are & help you get to where you want to be.’
The ImpactR is an all-steel, American-made, all-in-one versatile piece of home fitness equipment, created by the dynamic duo Jeremy and Deanna. Weighing 16 pounds, with a bell on one side and a grip on the other, there’s so many ways to use the ImpactR to get an effective core and total body workout with just one piece of equipment that fits in a small space. One unique aspect is how it challenges your body’s stabilization and balance, helping even out asymmetry and weaknesses on different sides of your body.
You may be wondering, what on earth is Bekah – a musician, PhD student and food blogger (aka, nerd) – doing as an ambassador for fitness equipment?? You and me both, my friend, you and me both.
I was super excited when I was first contacted by ImpactR but must admit to feeling a bit confused initially. I am not a personal trainer or an athlete, and working out has been on the back burner for the past year and a half.
Jeremy and Deanna have been incredibly encouraging and enthusiastic about all of these realities. In fact, they’re absolutely confident in the ImpactR, its versatility, and its approachability for anybody – and with me on board, that really means anybody. So, I am all in to give it my best go.
I’ve committed to 6 weeks of 3 15-minute workouts. Sounds reasonable, right? In fact, I really appreciate how realistic and accessible this workout schedule is. Especially for someone very much easing back into fitness and with a lot going on in my personal life right now.
Here are some of my goals for the next 6 Weeks:
It’s Day 1 of the ImpactR journey, and I’m excited! Deanna hopped on a Zoom call with me, led me through a couple minutes of warm-ups, and then set the 15-minute timer.
I actually got some sweat on, and it felt good! It’s been a long time since I did a workout strenuous enough to sweat (insert embarrassed face here). I think it’s amazing how even in just 15 minutes my body feels like I got in a good workout. I worked multiple parts of my body and I already know I’ll feel it later but in that good way. You know, when your body is sore but it’s because you’ve done good work.
I was surprised by how some of the moves were easier than I thought they would be. I thought I wouldn’t even be able to do sit-ups holding the ImpactR bar, but I could! I’d also forgotten how much I like squats with a bar – it brought me back to mornings spent at the gym. My arms feel pathetically weak though. I believe they are what needs the most work at the moment. But first impressions are that I’m very much here for this. Let’s do it.
Deanna met with me bright and (not that) early at 10:30am to get in another 15-minute session. She helped me warm up a bit with some simple butt kicks, knee raises, lunges, and running in place.
In some ways today’s 15 minutes felt easier – except that push-ups are hard! I definitely think my arms are where I lose strength first, and I have a ways to go in getting them back into shape. I’m excited to see and feel how they (fingers crossed) get stronger. I also definitely feel the sit-ups. I may have to rethink doing exercises that involve lying on the ground outside…
The main thing I want to really work on is getting the ImpactR to stick when I’m doing the slams – I always get a ricochet bounce. Deanna assured me that with time and practice, the core strength it takes to control this will come. Stay tuned to see if it does!
I am definitely feeling it. My arms and especially the area around my shoulders feel worked and sore. I did some yoga today which I’ve been neglecting lately. It felt so good! That really helped ease some of the tightness. I see much more stretching in my future.
Today’s workout with Deanna felt both great and hard! I do feel like I’m (very) slowly getting stronger. My control of the ImpactR is gradually getting better (I think?)- slams at least feel a bit easier, and I believe I’m feeling core activation more than before. I am still getting some bounce action instead of sticking the landing, so am continuing to work on and track that.
The most challenging of today’s exercises though? Those pendulum swings. OMG. Who knew such a simple and seemingly innocuous exercise could be so tough?? I do believe my triceps have been quite neglected during lockdown…that is now being corrected!
I also have been a bit surprised by how sometimes exercises feel easier on my left side. I am right-handed and right-side dominant, and just assumed all exercises would be easier on that side. Most are, but there have been some, like suitcase lunges, which do feel slightly easier on the left side. I thought that was interesting and love the idea of evening out both sides of my body with the ImpactR.
I also just have to say that doing these workouts with Deanna leading has been SUCH a huge motivation and help. Her energy is fantastic, never failing to get me excited for a session. I also so appreciate how she answers my questions and corrects my form during a workout. I am very much a newbie to this and having someone walk me through the process is incredible.
I feel super blessed and very excited to continue on this journey. 15 minutes for 3 days a week doesn’t sound like all that much. But it is effective (I promise you, I’m feeling it), and it’s a great way to ease back into exercise. Before this week I can’t remember the last time I had really sweat during a workout. Now I can think of three. ?
If you’re interested in trying out the ImpactR for yourself, you can save 10% on their website using the code BEKAH10! This is an affiliate link, and if you purchase through a link/using my code I receive a small commission. There is no additional cost to you and it really helps to support me in doing this work. Thank you so much for your support!
A round-up of my top vegan resources, including my go-to blogs, recipe inspiration, books, YouTube videos, podcasts, educational sources, and more. Part of my Veganuary Series, for anyone looking to give veganism a go, or interested in exploring a plant-based lifestyle. Veganuary A mash-up of …