I'm off down south for a few days so won't be blogging. I have such good intentions to stay motivated, keep eating well and at least make it to a gym twice (or go for a run but doubt that will happen!). After an intense leg session tonight with my PT Craig, back & biceps on Monday and chest & triceps on Tuesday I'm feeling more than ready for a rest day tomorrow. I'm knackered! But I don't want to let this turn into a rest long weekend!!! I've checked google maps for gyms nearby so fingers crossed they allow casual sessions.
I'm thinking the only way to avoid falling off track this is to be prepared so not only are the gym clothes packed I've prepared meals 2, 3 & 4 for the journey. I'm gonna have to run into the service stations for breaks with my eyes closed and a peg on my nose so I don't pig out in Burger King. The last thing I need is another fall off the wagon because I'm not sure I would recover from another big slip up. Its going to be such a challenge but I am going to try my best to stay on course with my nutrition. Its pissed me off to the max this week setting myself right back to square one.
My friend Claire put me onto a cool iPhone app called myfitnesspal. I started using it this week to log my food intake and it definitely helps keep me on track when I know I have to input the details - there's no hiding. We've sync'd up too - like a facebook friend which is cool. The app will also calculate your daily calorie requirements - mines came out at my rest day calorie intake and I don't agree with the macro nutrient split but its a good indicator never the less.
So, I've generally avoided posting workouts or exercises but with my butt in pieces tonight and definitely wanted to pass this on. Whenever I change my lunge or single leg deadlift stance to have my back leg raised it really gets deep into the glute and feel it the next couple of days way more intensely! I've used botsu balls and steps to raise my front leg heaps in the past but just discovered this method in the last couple of months. LOVE IT! Tonight Craig had me lunging using the smith machine with my back leg raised about 5 inches off the ground resting on a bench. The key here was to keep my back leg underneath the bar and my front leg way out in front. I kept trying to make it easier and bring my forward leg closer to the bar so watch out for this. 15 on each leg trying to keep each one nice and deep. If you don't feel this shoot into your glutes then your booty is bionic ;-)
I love working out with Craig, I lift heavier than I ever do even with a training partner. I surprised myself at managing to knock out 15 reps on my heaviest set - when I first took the bar I yelped out "OH JESUS" under the weight. I thought there is NO WAY I'm going to manage this, but I did :-) Don't be scared to lift heavy chicks, just make sure you're being safe. I'd never train chest press or heavy squats or lunges without support on hand. Oh and if I'm doing something new, with a trainer or on my own, I take the time to make sure I've got my technique as close to perfect using no weight. Bad technique = waste of time or worse, INJURIES! I may look like a tool but its worth it.
Ok lastly anyone that knows me knows how dear the kiwis are to my heart. I heard the news about the quake but it wasn't until after speaking to my kiwi friends and watching the footage I got just how bad it was. Its pretty emotional! Please spare a few pennies and donate if you can to help the rescue effort - many people are still trapped.
Have a lovely weekend
Love x
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