It would seem all this travelling has knocked me for six and this morning I woke up feeling horrific! Runny nose, aching all over, eyes all red. Poor me :-(
I caught a flight from Frankfurt to Edinburgh, then went straight to the office for a meeting and then onto an entertaining event - I'm in bits! Sob sob.... No gym and eating shit. Oooooohhh its a never ending battle!
I'm hoping a night on the couch with the blanket watching TV will sort me out. I'm back on the road on Sunday so GOTTA GET BETTER!!
Love
x
Thursday, 31 March 2011
Tuesday, 29 March 2011
Running in Sunny Frankfurt
The sun is shining here somewhere outside Frankfurt and its glorious!! It has been complete torture to be stuck in doors for the last two days, although I have ate lunch outside on the terrace which beats a crappy sandwich at my desk any day. To make matters worse the training room I'm in faces onto a lovely park and I've been staring out the window longingly at it all day.
I'm not a runner by any stretch of the imagination but for some reason today I just couldn't get the thought out of my head..... "Yes, I'm going to run around that park this evening"
I announced it to my fellow course attendees over lunch, hoping someone would want to join me to make sure I did it. No joy. I'm here with a lovely bunch all from around Europe, quite an eclectic mix and all good fun. So when class wrapped up they gave me a cheer.... "go on then, go for it".
Right..... and so I did!!! It was sore, but perfectly pleasant. The "park".... it turns out is blooming huge with a big lake right in the middle.
It was way further than what I expected but I ended up staying out for an hour doing a half run/walk thing all the way around whilst listening to the new Britney album Femme Fetal . Once I had gone full circle I decided to go again, and take some pretty pictures along the way.
Then this church caught my eye in the distance.
And after my second lap I decided to go and investigate and walked a little into town. I've been slightly obsessed with church's since I was lucky enough to get a private tour of St James's in Louth.
And also stumbled upon these lovely buildings....
I haven't been outdoors running since September when I was practically dragged kicking and screaming all the way up Arthur Seat. Today really was lovely though and I will definitely be doing it again!!
Some more prettiness to enjoy.....
 |
| The view |
I'm not a runner by any stretch of the imagination but for some reason today I just couldn't get the thought out of my head..... "Yes, I'm going to run around that park this evening"
Right..... and so I did!!! It was sore, but perfectly pleasant. The "park".... it turns out is blooming huge with a big lake right in the middle.
 |
| Lovely park |
 |
| The lake!!! |
 |
| The pond |
It was way further than what I expected but I ended up staying out for an hour doing a half run/walk thing all the way around whilst listening to the new Britney album Femme Fetal . Once I had gone full circle I decided to go again, and take some pretty pictures along the way.
Then this church caught my eye in the distance.
And after my second lap I decided to go and investigate and walked a little into town. I've been slightly obsessed with church's since I was lucky enough to get a private tour of St James's in Louth.
And also stumbled upon these lovely buildings....
I haven't been outdoors running since September when I was practically dragged kicking and screaming all the way up Arthur Seat. Today really was lovely though and I will definitely be doing it again!!
Some more prettiness to enjoy.....
Love
x
Monday, 28 March 2011
Scrabble Fun
Intelligence is the most attractive thing in a person. Intelligence and a wicked sense of humour. The brain is a muscle too and I try and keep the old grey matter active. Even by playing scrabble.
But somehow I don't think playing scrabble with the BFF is going to help me out there....
It's really just a race to see who can spell the naughtest word.
Love
x
- Posted using BlogPress from my iPhone
But somehow I don't think playing scrabble with the BFF is going to help me out there....
It's really just a race to see who can spell the naughtest word.
Love
x
- Posted using BlogPress from my iPhone
Sunday, 27 March 2011
Rosco's Baked Chicken
Chicken has become a staple in my diet second only to oats. Packed full of protein with no fat or sugar. But it can get boring and turn out all dry especially with my limited cooking skills.
A while back my friend Ross showed me how to bake it and still keep it yummy and juicy.
Take your chicken breast and season it with pepper or my favourite lemon pepper.
Place the chicken in tin foil wrapping it into a little parcel leaving about and inch and a half gap between the chicken and the top of the parcel. This is where the steam will collect and keep the chicken nice and moist as it half bakes/half steams.
Bake in the oven for 30 minutes at 200 or until the juices run clear.
Waaaalaaaa!
I really like it with this bulgar wheat. It's pretty low in fat and sugar for packaged food.
One chicken breast with a quarter of the pack of bulgar wheat and green vegetables is only about 300 calories - 40g of protein, 25g of carbs, 4g of fat and 1g of sugar.
The tin foil parcels work really well for fish too, just adjust your cooking time to about 20 minutes.
Love
x
- Posted using BlogPress from my iPhone
A while back my friend Ross showed me how to bake it and still keep it yummy and juicy.
Take your chicken breast and season it with pepper or my favourite lemon pepper.
Place the chicken in tin foil wrapping it into a little parcel leaving about and inch and a half gap between the chicken and the top of the parcel. This is where the steam will collect and keep the chicken nice and moist as it half bakes/half steams.
Bake in the oven for 30 minutes at 200 or until the juices run clear.
Waaaalaaaa!
I really like it with this bulgar wheat. It's pretty low in fat and sugar for packaged food.
One chicken breast with a quarter of the pack of bulgar wheat and green vegetables is only about 300 calories - 40g of protein, 25g of carbs, 4g of fat and 1g of sugar.
The tin foil parcels work really well for fish too, just adjust your cooking time to about 20 minutes.
Love
x
- Posted using BlogPress from my iPhone
Saturday, 26 March 2011
Homeward Bound...For a Night
Leaving friends is the worst!! Uh... I feel like I have some how professionalised saying goodbye at airports & train stations. Without fail I'm in tears and it ain't the sweet one tear rolling down the cheek kind. It's the blubbing, red faced, clinging on for last cuddles like my life depends on it sort. I don't even get embarrassed anymore, wiping tears and snot away in front of train conductors and airport security quite the thing. Sunglasses on even if it's dark and I can't stop the flow of emotion.
My trip to London was extended at the last minute to spend extra time with the BFF. If I didn't have to fly to Frankfurt tomorrow I'd happily stayed another night. Lots of good old chats, yummy food, heart to hearts and lots of workouts. It's been a good trip and I even managed to throw in a bit of work in between the fun :-)
I guess my I LOVE YOU MAN scene at Victoria Station wasn't in vain...
It's been a cool trip and only possible because I did the impossible and said NO to a work request. It's practically unheard of in my line of work but from somewhere I got the courage to say it was unreasonable to be expected to work in Milan on an hours notice. Now I'm not a self entitled princess and know it sounds like an awesome opportunity for a single gal. But here's the reality - travelling over every weekend until the end of May, living and working alone in a country which I don't speak the language. No friends, no family, no gym and developing a gut from hotel food and wine. No thank you!! A hotel is a hotel and an office is an office no matter where you are in the world.
Go me! One more step towards the "balanced" life objective.
Before my departure I squeezed in a light legs session today. Light referring to the weight but it left me struggling to get up the stairs. Yowsers!!
Warm Up: 8 minutes cross train
3 x 15 Leg press - to burn my quads out, I wanted to focus on my hamstrings and calves today
3 x 15 Single leg deadlift (back leg elevated) ss dumbell straight leg deadlift
3 x 15 incline press ss weighted calf raise machine
3 x 15 hamstring lying down thingy machine (check my post a couple of days ago for picture) ss weighted squat (go really deep)
I could barely carry myself over to stretch at the end of this.
Now it's homeward bound I go to frantically wash my clothes and repack for another trip. I best try throw in some sleep in there too because it's up early to make protein bars to take to Frankfurt and then a session with the Trev Dog before I fly out.
I've never been to Germany and don't speak no German so this should be fun/interesting. Dam it I really should have paid attention in Frau Mooljee's class!!
Love
x
- Posted using BlogPress from my iPhone
My trip to London was extended at the last minute to spend extra time with the BFF. If I didn't have to fly to Frankfurt tomorrow I'd happily stayed another night. Lots of good old chats, yummy food, heart to hearts and lots of workouts. It's been a good trip and I even managed to throw in a bit of work in between the fun :-)
I guess my I LOVE YOU MAN scene at Victoria Station wasn't in vain...
It's been a cool trip and only possible because I did the impossible and said NO to a work request. It's practically unheard of in my line of work but from somewhere I got the courage to say it was unreasonable to be expected to work in Milan on an hours notice. Now I'm not a self entitled princess and know it sounds like an awesome opportunity for a single gal. But here's the reality - travelling over every weekend until the end of May, living and working alone in a country which I don't speak the language. No friends, no family, no gym and developing a gut from hotel food and wine. No thank you!! A hotel is a hotel and an office is an office no matter where you are in the world.
Go me! One more step towards the "balanced" life objective.
Before my departure I squeezed in a light legs session today. Light referring to the weight but it left me struggling to get up the stairs. Yowsers!!
Warm Up: 8 minutes cross train
3 x 15 Leg press - to burn my quads out, I wanted to focus on my hamstrings and calves today
3 x 15 Single leg deadlift (back leg elevated) ss dumbell straight leg deadlift
3 x 15 incline press ss weighted calf raise machine
3 x 15 hamstring lying down thingy machine (check my post a couple of days ago for picture) ss weighted squat (go really deep)
I could barely carry myself over to stretch at the end of this.
Now it's homeward bound I go to frantically wash my clothes and repack for another trip. I best try throw in some sleep in there too because it's up early to make protein bars to take to Frankfurt and then a session with the Trev Dog before I fly out.
I've never been to Germany and don't speak no German so this should be fun/interesting. Dam it I really should have paid attention in Frau Mooljee's class!!
Love
x
- Posted using BlogPress from my iPhone
Monday, 21 March 2011
Support Network
Whenever I read an athlete or a fitness personality speak about their top tips for success without doubt they always speak about having a support network in place. Surrounding yourself with people who support your goals, motivate and encourage you. But its easier said than done I reckon.
Not a day goes by that I don't seem to encounter a jellyfish. Have you seen Bridget Jones? You know Bridget's boss in the open few minutes who just stings her with comments and remarks, all disguised as polite enough but the subtext being cheeky as fuck, aka - a Jellyfish!
Well boy and girls, I've had it up to here *my hand is waving above my head* with Jellyfish. What I choose to do with MY free time is my business and not up for discussion. Whilst I do appreciate that writing a blog and posting my thoughts on t'internet does welcome comments both good and bad, I'm on the edge and ready to bite back.
How rude would it be for me to say to someone ...
"Jesus, you spend EVERY night in front of the tv sitting on your arse?? You could do with losing a bit of weight don't you think??"
But its perfectly acceptable to make the reverse comments?? Perplexing.... Isn't it a positive thing to have an active lifestyle and a healthy appetite, especially in this day and age of obesity, computer games and eating disorders?? I workout because I love it, it makes me feel good about myself and destresses me from a highly pressured job. I can honestly say that around 70% of the partners and senior clients I work for all go to the gym or take part in a sport for the same reasons, it keeps you healthy both mentally and physically.
For now I just smile, but its working my last nerve and I fear Mildred may come out in force soon enough.
As usual my weekend was filled with awesome workouts - heavy legs on Friday with Matt, light chest, shoulders & triceps and a sprints session on Saturday with Trev Dog. But also disastrous nutrition! And after 4 drinks at a party on Saturday night, I don't recall getting home nor was in any fit state to move further from bed on Sunday pigging out on M&S food and watching tv. Through my hungover haze I did manage to prepare my food for today so have ate well and did a heavy back & biceps session with Matt this evening.
Oh its a vicious cycle but I have to say regardless of what the scales are saying I feel good (minus the alkie blues) and think I'm looking pretty tight over all. And how I feel is the most important part!
Love
x
Not a day goes by that I don't seem to encounter a jellyfish. Have you seen Bridget Jones? You know Bridget's boss in the open few minutes who just stings her with comments and remarks, all disguised as polite enough but the subtext being cheeky as fuck, aka - a Jellyfish!
Well boy and girls, I've had it up to here *my hand is waving above my head* with Jellyfish. What I choose to do with MY free time is my business and not up for discussion. Whilst I do appreciate that writing a blog and posting my thoughts on t'internet does welcome comments both good and bad, I'm on the edge and ready to bite back.
How rude would it be for me to say to someone ...
"Jesus, you spend EVERY night in front of the tv sitting on your arse?? You could do with losing a bit of weight don't you think??"
But its perfectly acceptable to make the reverse comments?? Perplexing.... Isn't it a positive thing to have an active lifestyle and a healthy appetite, especially in this day and age of obesity, computer games and eating disorders?? I workout because I love it, it makes me feel good about myself and destresses me from a highly pressured job. I can honestly say that around 70% of the partners and senior clients I work for all go to the gym or take part in a sport for the same reasons, it keeps you healthy both mentally and physically.
For now I just smile, but its working my last nerve and I fear Mildred may come out in force soon enough.
As usual my weekend was filled with awesome workouts - heavy legs on Friday with Matt, light chest, shoulders & triceps and a sprints session on Saturday with Trev Dog. But also disastrous nutrition! And after 4 drinks at a party on Saturday night, I don't recall getting home nor was in any fit state to move further from bed on Sunday pigging out on M&S food and watching tv. Through my hungover haze I did manage to prepare my food for today so have ate well and did a heavy back & biceps session with Matt this evening.
Oh its a vicious cycle but I have to say regardless of what the scales are saying I feel good (minus the alkie blues) and think I'm looking pretty tight over all. And how I feel is the most important part!
Love
x
Friday, 18 March 2011
Yesterday's Back & Biceps Routine
On closer inspection I didn't like the routine laid out in the muscle & fitness plan that was yesterdays workout, specifically the amount of work targeted at your lats. Lats and obliques only make you wider and being a girl I don't want to be "wide" especially given they are quite developed as it is. I stuck to the principles and did a light back and biceps workout, light meaning high rep, still going to failure on the last and no more than 60 seconds rest between sets. But switched up the specifics and did this routine...
Warm Up: 10 minute incline walk - 6.5% incline, 6.5km speed
Back Warm Up: 20 assisted pull ups
15 reps and 3 sets of:
Bicep Warm Up: 20 bicep curls
15 reps and 3 sets of:
A great tip I got given for using the lower back extension machine is to hold your hands at your side in a deadlift position. It helps me focus on controlling the weight at the bottom of the movement as I come closer to my knees and not hyper extending at the top of the movement (which is a common mistake especially if you have your arms crossed in front on your chest).
I'm not sleeping great so skived my cardio, I just didn't feel like I had much left in the tank. Tonight is a HEAVY legs workout, I'll probably cry...
Love
x
Warm Up: 10 minute incline walk - 6.5% incline, 6.5km speed
Back Warm Up: 20 assisted pull ups
15 reps and 3 sets of:
- Assisted pull ups superset with long bar row
- 1 arm cable rows (15 on each side)
- Lower back extension superset with rear delt fly
Bicep Warm Up: 20 bicep curls
15 reps and 3 sets of:
- Preacher curls superset with hammer curls
- Decline bench curls
- Cable curls with t-bar attachment superset with close grip lat pulldown (so using your biceps)
A great tip I got given for using the lower back extension machine is to hold your hands at your side in a deadlift position. It helps me focus on controlling the weight at the bottom of the movement as I come closer to my knees and not hyper extending at the top of the movement (which is a common mistake especially if you have your arms crossed in front on your chest).
I'm not sleeping great so skived my cardio, I just didn't feel like I had much left in the tank. Tonight is a HEAVY legs workout, I'll probably cry...
Love
x
Thursday, 17 March 2011
My Inspiration
Other than Jessica of course, this is my inspiration at the minute. I'm green with envy!!
Granted not for everyone but if this Lady Spartan doesn't get you pumped up to head for the gym then I dunno what will.
Athletic not pathetic.....RARRRRGH!
Love
x
Granted not for everyone but if this Lady Spartan doesn't get you pumped up to head for the gym then I dunno what will.
Athletic not pathetic.....RARRRRGH!
Love
x
Workout High
I'm still buzzing from an awesome session with Matt last night. We did day 1 of the Rock Hard Challenge which was a heavy low rep routine for chest, shoulders, traps & triceps. I managed to increase 3 of my usual weights and smashed out 8 reps of each. I don't recall in recent memory ever lifting heavier and I'm buzzing! BUZZING!
My diet was good yesterday and this morning although I am tired I feel totally pumped and ready. Really pleased :-)
Love
x
- 14kg dumbell incline press
- 18kg dumbell shrugs
- 20kg assisted dips
My diet was good yesterday and this morning although I am tired I feel totally pumped and ready. Really pleased :-)
Love
x
Wednesday, 16 March 2011
There's No Place Like Home
In the words of Dorothy "there's no place like home".
If I could have clicked my red heels, or my LK Bennett pumps to be more precise, I would have transported myself home from London town quick smart. I've really had a shit couple of days. But I'm home now, I landed and headed straight for my mammies. Sometimes parental TLC is mandatory!
My usual response to stress when I'm away from home and sat in a hotel room is to get fired into the mini bar and order room service. But I didn't this week, I stayed healthy. There was no time for the gym, in all seriousness it would have sacrificed some of my precious 7 hours sleep and that wasn't going to happen.
I'm pleased to report that my binge weight gain has been lost and I'm a little bit under my start weight. Not ideally where I'd like to have been 6 weeks down the line but that's where I am and more importantly bad behaviours seem to be changing. It sounds crazy cray but I have abs that 6 weeks ago were not there before! How can I be just a little bit lighter, similar body fat but have abs? Weird!My gorgeous friend Matt and I have decided to join forces and be training partners. I saw what looks like an awesome programme in muscle and fitness that we're going to kick off training 6 days a week. He's a machine and I'm up for a challenge. Go team slide :-) We're kicking that off tonight and its a heavy training day today so I get to eat more - happy! Page 61 for anyone thats interested, the "Rock Hard Challenge"!
Love
x
Sunday, 13 March 2011
Importance of Goals
Happy Sunday guys. Its just gone 10am and already I've been to the gym, packed my cases for London and booked a flight. I feel so productive :-)
So that takes me onto the emphasis in this post - I now have a goal! Part of my limitations lately in sticking to my nutrition plans, other than stress and being a greedy cow, is that I haven't really had a set physical goal. Well that's a lie, I did, which I haven't shared, but the problem with that original goal is
1. I wasn't 100% sure I wanted to do it - I'm a perfectionist and highly competitive and if I'm not 100% there's no point.
2. It was a long way off
3. Confidence
This has resulted in a lack of commitment and a bit of self sabotage when my confidence has been low and a fellow gym bunny recently commented that part of my problem is a know I can lose weight and get in shape fast so I don't commit to long term programmes. I think it was a back handed compliment.
I'm still not 100% on that original goal but for now I have a mini goal. In 6 weeks I'm taking a 5 day trip to Malaga with some of my oldest friends. I'm super excited to spend time with the girls, take some time off and hopefully get some sunshine. It important to have defined and achievable goals and I think without this I've definitely suffered. For a living I manage business transformation and I couldn't do this unless my client defined where they want to be and by when. So its kinda ironic that I haven't applied this theory to myself.
The blog is dominated by my physical goals but that's not all that's going on for the record. Work caused a lot of unrest and the feelings I expressed in my first ever post and what this was about. But given the nature of what I do, client confidentiality and the career limiting comments I could make I've avoided this topic.
I did want to note that my attitude isn't that the answer to all my problems lies in a physical goal - not at all! Its just the one I can talk about. But if goals are met don't you worry I'll be singing and dancing from the roof tops, well actually gloating my ass off on the blog.
I'm off to London again this afternoon for work, but only for a couple of days. As usual gym clothes are packed, along with oats, whey protein and bars. One must avoid room service at all cost!! ;-) But with a clearer goal in mind I feel more positive about sticking to my programme. Its gonna be a stressful couple of work days but I must try hard to make choices that increase my trajectory towards my goals. God I sound like such a wanker sometimes - blame the consultant job!
Love
x
So that takes me onto the emphasis in this post - I now have a goal! Part of my limitations lately in sticking to my nutrition plans, other than stress and being a greedy cow, is that I haven't really had a set physical goal. Well that's a lie, I did, which I haven't shared, but the problem with that original goal is
1. I wasn't 100% sure I wanted to do it - I'm a perfectionist and highly competitive and if I'm not 100% there's no point.
2. It was a long way off
3. Confidence
This has resulted in a lack of commitment and a bit of self sabotage when my confidence has been low and a fellow gym bunny recently commented that part of my problem is a know I can lose weight and get in shape fast so I don't commit to long term programmes. I think it was a back handed compliment.
I'm still not 100% on that original goal but for now I have a mini goal. In 6 weeks I'm taking a 5 day trip to Malaga with some of my oldest friends. I'm super excited to spend time with the girls, take some time off and hopefully get some sunshine. It important to have defined and achievable goals and I think without this I've definitely suffered. For a living I manage business transformation and I couldn't do this unless my client defined where they want to be and by when. So its kinda ironic that I haven't applied this theory to myself.
The blog is dominated by my physical goals but that's not all that's going on for the record. Work caused a lot of unrest and the feelings I expressed in my first ever post and what this was about. But given the nature of what I do, client confidentiality and the career limiting comments I could make I've avoided this topic.
I did want to note that my attitude isn't that the answer to all my problems lies in a physical goal - not at all! Its just the one I can talk about. But if goals are met don't you worry I'll be singing and dancing from the roof tops, well actually gloating my ass off on the blog.
I'm off to London again this afternoon for work, but only for a couple of days. As usual gym clothes are packed, along with oats, whey protein and bars. One must avoid room service at all cost!! ;-) But with a clearer goal in mind I feel more positive about sticking to my programme. Its gonna be a stressful couple of work days but I must try hard to make choices that increase my trajectory towards my goals. God I sound like such a wanker sometimes - blame the consultant job!
Love
x
Friday, 11 March 2011
Special Delivery
This arrived at work today. My work colleagues think I'm a junky. I'm no caring, there's worse I could be called...
Ever wondered what £80 worth of protein looks like? This is it!
Rest day - good times!
Cinema chilling - luuuuuvley!
Protein bar substitute for popcorn - shite!
Love x
- Posted using BlogPress from my iPhone
Ever wondered what £80 worth of protein looks like? This is it!
Rest day - good times!
Cinema chilling - luuuuuvley!
Protein bar substitute for popcorn - shite!
Love x
- Posted using BlogPress from my iPhone
Thursday, 10 March 2011
Maximising Cardio Time??
I came across this post on Perez Hilton's site Fit Perez and wondered what your thoughts were??
http://fitperez.com/2011-02-14-maximizing-time-and-efficiency-while-doing-cardio/?feat=yes
So the concept is do high rep, low weight bicep, tricep & shoulder exercises on the treadmill when you're strapped for time.
I get the idea, strapped for time and can't only fit in a quick lunchtime workout. But my gutt reaction isn't positive. I have used weight vests, power bags and held weights while power walking in the past to increase the intensity of the cardio workout, especially when I've wanted a good sweat but avoided high impact. Never tried this tho...
Questions for this method
1. Falling off the treadmill :-)
2. Why bother with such high reps and low weight??
3. Can't imagine form would be great so exercises ineffecitive
4. Wouldn't a circuit be better??
What's your thoughts? I'm genuinely interested to hear, I wonder if I might be missing a trick??
A good circuit I do now and again is to use the treadmill for 1 minute sprints, jump off and do 15 reps of a weighted exercise, back on, jump off etc... Working through:
Push ups (chest)
Bicep barbell curls standing on the botsu ball (biceps)
Tricep kickbacks or French press standing on the botsu ball (triceps)
Barbell upright rows (back)
Overhead press (shoulders)
Do it three times.
It doesn't take more than 30 minutes but seems far more effective. I'm always breathing out my arse by the end.
Love
X
- Posted using BlogPress from my iPhone
http://fitperez.com/2011-02-14-maximizing-time-and-efficiency-while-doing-cardio/?feat=yes
So the concept is do high rep, low weight bicep, tricep & shoulder exercises on the treadmill when you're strapped for time.
I get the idea, strapped for time and can't only fit in a quick lunchtime workout. But my gutt reaction isn't positive. I have used weight vests, power bags and held weights while power walking in the past to increase the intensity of the cardio workout, especially when I've wanted a good sweat but avoided high impact. Never tried this tho...
Questions for this method
1. Falling off the treadmill :-)
2. Why bother with such high reps and low weight??
3. Can't imagine form would be great so exercises ineffecitive
4. Wouldn't a circuit be better??
What's your thoughts? I'm genuinely interested to hear, I wonder if I might be missing a trick??
A good circuit I do now and again is to use the treadmill for 1 minute sprints, jump off and do 15 reps of a weighted exercise, back on, jump off etc... Working through:
Push ups (chest)
Bicep barbell curls standing on the botsu ball (biceps)
Tricep kickbacks or French press standing on the botsu ball (triceps)
Barbell upright rows (back)
Overhead press (shoulders)
Do it three times.
It doesn't take more than 30 minutes but seems far more effective. I'm always breathing out my arse by the end.
Love
X
- Posted using BlogPress from my iPhone
Wednesday, 9 March 2011
Deadlift Day
Deadlift day, and I'm now dead to the world. What an awesome session but boy am I tired. I'm not sure if it was the morning powerwalk or the complete exertion of this afternoons weights session, I'm spent.
But I'm feeling like a little warrior - SHE-RA PRINCESS OF POWER!!
I'm such a loser, life for Burgess please....
I've been a bit scared of deadlifts until recently. But wanted to add it to my routine as its a great all over body strength workout as well as really working my legs. I'm trying to build these up a bit more, especially my hamstrings. It was hard and I was far sweatier (nice) than what I imagined I'd get. The reps were kept high - 15, the form was corrected, and corrected again to make sure I was getting the most out of each lift. And it was supersetted with some kettlebell hamstring work. Bit more weighted hamstring work, body weight work and some plyometrics. Ouch ouch!
I'm sure tomorrow I'm going to be in bits. I love sessions like that tho, with a bajillion (yes that's really a number) things whirling around in my head at the moment its awesome to tune out for a while and forget about the world and concentrate on the PAIN! I joke.... sort of....
The diet has been good today - except for another bag of Hula Hoops miraculous ejected itself from the vending machine and made its way into my hands. I just dunno how it happened :-) Since today was such a big muscle group I ate a bit more than usual. Instead of eating shit I added this Sainsburys bean salad to my rice and chicken. Its really nice.
Yes that really is Jessica in the background, she's still laughing at me...
I found this to be a great additon to my meals when trying to make up the carb intake, low in sugar (sugar is bad!) and fat (getting enough from the rice and chicken) which is ideal.
Per 1/4 pot (2 tablespoons)
70 cals
Protein - 4.8g
Carb - 9.2g
Sugar - 0.8g
Fat - 1.6g
Enjoy!
Off to bed now for some much needed sleep.
Love
x
But I'm feeling like a little warrior - SHE-RA PRINCESS OF POWER!!
I'm such a loser, life for Burgess please....
I've been a bit scared of deadlifts until recently. But wanted to add it to my routine as its a great all over body strength workout as well as really working my legs. I'm trying to build these up a bit more, especially my hamstrings. It was hard and I was far sweatier (nice) than what I imagined I'd get. The reps were kept high - 15, the form was corrected, and corrected again to make sure I was getting the most out of each lift. And it was supersetted with some kettlebell hamstring work. Bit more weighted hamstring work, body weight work and some plyometrics. Ouch ouch!
I'm sure tomorrow I'm going to be in bits. I love sessions like that tho, with a bajillion (yes that's really a number) things whirling around in my head at the moment its awesome to tune out for a while and forget about the world and concentrate on the PAIN! I joke.... sort of....
The diet has been good today - except for another bag of Hula Hoops miraculous ejected itself from the vending machine and made its way into my hands. I just dunno how it happened :-) Since today was such a big muscle group I ate a bit more than usual. Instead of eating shit I added this Sainsburys bean salad to my rice and chicken. Its really nice.
Yes that really is Jessica in the background, she's still laughing at me...
I found this to be a great additon to my meals when trying to make up the carb intake, low in sugar (sugar is bad!) and fat (getting enough from the rice and chicken) which is ideal.
Per 1/4 pot (2 tablespoons)
70 cals
Protein - 4.8g
Carb - 9.2g
Sugar - 0.8g
Fat - 1.6g
Enjoy!
Off to bed now for some much needed sleep.
Love
x
Tuesday, 8 March 2011
Awesome Tool
I've had a few questions on building routines and instead of posting what I do, which to be honest is a variety of my own stuff and pinching routines from others, I'll point you in the right direction. It genuinely pains me to post this, but personal matters aside this is a great resource for building workouts. All you need to do is search on the body part you wish to target and there is a whole library of exercises with demo videos.
http://www.bodybuilding.com/exercises/
I aim to work on everything over my days splits except forearms.
What I would say is take your time with new moves if you are new to this kind of thing. Low weight or no weight practicing form before you crank the weight up an train to failure - always use a mirror regardless and watch yourself! Invest in a couple of sessions with a PT to take you through the basics if you need it. Its money well spent!
Ladies don't be put off by the title. "Body building" routines encompass a wide variety of body types. And if you're looking to work hard for a body along the lines of Black Eye Pea's Fergie, Britney slave for you days, Jessica Beil etc... weights are the only way to go. YOU WILL NOT CHANGE YOUR BODY SHAPE FROM CARDIO!!!
To get big, its extremely hard!! So don't worry about that. And you wouldn't achieve that look from workouts alone if you get what I mean...
Hope this helps
x
http://www.bodybuilding.com/exercises/
I aim to work on everything over my days splits except forearms.
What I would say is take your time with new moves if you are new to this kind of thing. Low weight or no weight practicing form before you crank the weight up an train to failure - always use a mirror regardless and watch yourself! Invest in a couple of sessions with a PT to take you through the basics if you need it. Its money well spent!
Ladies don't be put off by the title. "Body building" routines encompass a wide variety of body types. And if you're looking to work hard for a body along the lines of Black Eye Pea's Fergie, Britney slave for you days, Jessica Beil etc... weights are the only way to go. YOU WILL NOT CHANGE YOUR BODY SHAPE FROM CARDIO!!!
To get big, its extremely hard!! So don't worry about that. And you wouldn't achieve that look from workouts alone if you get what I mean...
Hope this helps
x
Pancake? NO THANK YOU
What a murderous day to be on a diet. I think this is the first year I've never had pancakes on pancake day. Gutted :-( Make sure you're enjoying yours for me too - lemon & sugar, nutella & banana..... mmmmm!!! I looked up some "healthy" protein pancakes but to be honest I'd rather not bother, suck it up and say no thank you.
I'm only on day two (part two) and I feel so much better for eating healthy and getting plenty of sleep. I've not been as strict as I usually am, BBQ Beef Hula Hoops got the better of me today. I had wicked cravings for salt which was really odd, its the first time I've craved salt, usually its just sugar. This time round I decided to not deprive myself and went for it and they were so good :-) Perhaps the key to me not falling off the wagon again, and looking like a total idiot I may add, is to satisfy small cravings like that so I don't feel deprived. Just not every day.
Today's workouts were a morning cardio session, - 30 minutes on the stepper. 20 minutes static at level 10 then I couldn't resist but to do the last 10 in intervals of 30 second level 20, 30 second level 7. Gosh it was hard! Tonight I trained arms (biceps and triceps), 4 bicep and 4 tricep exercises and 3 sets to failure each and did a 5 minute sprint at the end just for good measure. My triceps are screaming but reckon I could have worked my biceps harder.
I'm feeling good if not a little impatient, I just wish I was a couple of weeks along the line and seeing noticeable results, but that will come in time. Food is made to take to work tomorrow and I have loaded up my pre workout meal with a bit of extra carbs as its deadlift day..... eeeeekkkkk!!! Big muscle group - back and legs - so fueling up appropriately.
Love
x
I'm only on day two (part two) and I feel so much better for eating healthy and getting plenty of sleep. I've not been as strict as I usually am, BBQ Beef Hula Hoops got the better of me today. I had wicked cravings for salt which was really odd, its the first time I've craved salt, usually its just sugar. This time round I decided to not deprive myself and went for it and they were so good :-) Perhaps the key to me not falling off the wagon again, and looking like a total idiot I may add, is to satisfy small cravings like that so I don't feel deprived. Just not every day.
Today's workouts were a morning cardio session, - 30 minutes on the stepper. 20 minutes static at level 10 then I couldn't resist but to do the last 10 in intervals of 30 second level 20, 30 second level 7. Gosh it was hard! Tonight I trained arms (biceps and triceps), 4 bicep and 4 tricep exercises and 3 sets to failure each and did a 5 minute sprint at the end just for good measure. My triceps are screaming but reckon I could have worked my biceps harder.
I'm feeling good if not a little impatient, I just wish I was a couple of weeks along the line and seeing noticeable results, but that will come in time. Food is made to take to work tomorrow and I have loaded up my pre workout meal with a bit of extra carbs as its deadlift day..... eeeeekkkkk!!! Big muscle group - back and legs - so fueling up appropriately.
Love
x
Monday, 7 March 2011
Starting Over
I reckon the best thing for me to do since I've stuffed up so spectacularly is to take a deep breath and start over again.
I faced the scales this morning - not pretty!
Glared at Jessica whilst making my morning coffee - sure the little witch is laughing at me!
Struggled through the day feeling pretty poo from over indulgence and too much alcohol this weekend - tut tut!
Decided to man up, ate well and re visited my workouts.
The diet today hasn't been too bad, although I didn't have fish and vegetables for dinner. I feel horrid and a little poorly but sure its just the booze from the weekend. Toast with hummus made me feel better, promise to do better tomorrow. The diet there's not much to say, I did say at the beginning I take the piss, and the piss has been ripped. Hence why I feel the size of a house and have no energy. It is very much true, you are what you eat.
I did two cardio sessions today. It wasn't my intention but a mix up meant his morning (after meal 1) I did 20 minutes sprint (10 mins at 15.5 30 second on/off) and stepper intervals (10 minutes at 30 seconds 18-20 high/ 30 seconds 6-8 low). And was almost sick.... I took to the treadmill again tonight but this time for a 30 minute powerwalk then did a little bit of shoulders
A quick trip to Sainsburys and £60 lighter my fridge is now stocked with lots of good for you food, I've invested in a fancy pants sports multi vitamin (apparently there is a difference??) and looked online for some recipes to make my diet more interesting and the theory being less likely to go on a binge. I found these aubergine recipes - spicy roast aubergines and aubergine and tomato salad - that I'm going to give a try this week. Looks yum!
Don't get me wrong I've had fun, but do feel better tonight with day one (part two) under my belt.
I've also revisited my workouts, it dawned on me that I haven't changed my routine in over two months and need to see to this. I have been working on, give or take a few shoulder sessions, a 4 day split, day 5 repeating 1.
Day 1: Back and biceps
Day 2: Chest and triceps
Day 3: Legs
Day 4: Rest
But with a bit of confidence that my shoulder injury isn't going to re-appear I've changed it to this 7 day split.
Day 1: Deadlifts, hamstrings and gluts, calves
Day 2: Arms & HIIT
Day 3: Rest/light cardio
Day 4: Chest and shoulders & HIIT
Day 5: Targeted back (avoiding lats), quads, calves (small bit of gluts)
Day 6: Rest
Day 7: Cardio
For anyone that's into this sort of thing here's the rationale behind it...
Two legs days to balance out my proportions, feel like I'm getting a bit top heavy. Arms in one day to maintain tone, no longer worried about muscle growth as responding well already from splitting them. No more targeted work on lats or obliques as I don't want to get wider. Abs every other day.
I've never done this kind of split before so we'll see how I get on, I'm interested at least so see if the shock produces results.
Now if only I could get my mouth wired shut, or hire a food minder!!
Love
x
I faced the scales this morning - not pretty!
Glared at Jessica whilst making my morning coffee - sure the little witch is laughing at me!
Struggled through the day feeling pretty poo from over indulgence and too much alcohol this weekend - tut tut!
Decided to man up, ate well and re visited my workouts.
The diet today hasn't been too bad, although I didn't have fish and vegetables for dinner. I feel horrid and a little poorly but sure its just the booze from the weekend. Toast with hummus made me feel better, promise to do better tomorrow. The diet there's not much to say, I did say at the beginning I take the piss, and the piss has been ripped. Hence why I feel the size of a house and have no energy. It is very much true, you are what you eat.
I did two cardio sessions today. It wasn't my intention but a mix up meant his morning (after meal 1) I did 20 minutes sprint (10 mins at 15.5 30 second on/off) and stepper intervals (10 minutes at 30 seconds 18-20 high/ 30 seconds 6-8 low). And was almost sick.... I took to the treadmill again tonight but this time for a 30 minute powerwalk then did a little bit of shoulders
- Incline over head press 3 x 12
- Incline frontal raise superset with rear deltoids flys 3 x 12 of each
A quick trip to Sainsburys and £60 lighter my fridge is now stocked with lots of good for you food, I've invested in a fancy pants sports multi vitamin (apparently there is a difference??) and looked online for some recipes to make my diet more interesting and the theory being less likely to go on a binge. I found these aubergine recipes - spicy roast aubergines and aubergine and tomato salad - that I'm going to give a try this week. Looks yum!
Don't get me wrong I've had fun, but do feel better tonight with day one (part two) under my belt.
I've also revisited my workouts, it dawned on me that I haven't changed my routine in over two months and need to see to this. I have been working on, give or take a few shoulder sessions, a 4 day split, day 5 repeating 1.
Day 1: Back and biceps
Day 2: Chest and triceps
Day 3: Legs
Day 4: Rest
But with a bit of confidence that my shoulder injury isn't going to re-appear I've changed it to this 7 day split.
Day 1: Deadlifts, hamstrings and gluts, calves
Day 2: Arms & HIIT
Day 3: Rest/light cardio
Day 4: Chest and shoulders & HIIT
Day 5: Targeted back (avoiding lats), quads, calves (small bit of gluts)
Day 6: Rest
Day 7: Cardio
For anyone that's into this sort of thing here's the rationale behind it...
Two legs days to balance out my proportions, feel like I'm getting a bit top heavy. Arms in one day to maintain tone, no longer worried about muscle growth as responding well already from splitting them. No more targeted work on lats or obliques as I don't want to get wider. Abs every other day.
I've never done this kind of split before so we'll see how I get on, I'm interested at least so see if the shock produces results.
Now if only I could get my mouth wired shut, or hire a food minder!!
Love
x
Friday, 4 March 2011
Little Hobo
I've been back in London this week, back to hotel life.
I feel like little paddington bear in this picture, living out of a suitcase again and no end in sight. It's really disheartening I'm working out like a demon but failing to make good nutrition choices. It's just so hard when it's under your nose and freely available. I shouldn't complain there are children starving in the world.
But nothing is going to change unless my mind set changes somehow. On the positive side as I've mentioned before I am feeling and looking stronger and more toned than ever. I don't mess around when it comes to the gym and being disciplined with my workouts. It's so irritating that I can't seem to apply that when it comes to food. Grrrrrr!!!
It's like I look in the mirror and see what's trying to come out. Then I just eat another donut, darn you Krispy Kremes!!
My moans, and this blog, is turning into a boring read, same old complaints and I do nothing about it. Pull yourself together Burgess!! The purpose of the blog was to make myself accountable and I fear it's just now turned into an outlet for my moans.
I need to get my shit together and make this work, even if I am travelling!!
On a positive note I'm off to Devon for the weekend. I cant wait to get out the city and breath some real air. London is great but it's also pretty minging! Gym clothes are packed along with protein bars but I ain't banking on me eating them.....
Hope everyone has a lovely weekend and lots of fun.
Love x
- Posted using BlogPress from my iPhone
I feel like little paddington bear in this picture, living out of a suitcase again and no end in sight. It's really disheartening I'm working out like a demon but failing to make good nutrition choices. It's just so hard when it's under your nose and freely available. I shouldn't complain there are children starving in the world.
But nothing is going to change unless my mind set changes somehow. On the positive side as I've mentioned before I am feeling and looking stronger and more toned than ever. I don't mess around when it comes to the gym and being disciplined with my workouts. It's so irritating that I can't seem to apply that when it comes to food. Grrrrrr!!!
It's like I look in the mirror and see what's trying to come out. Then I just eat another donut, darn you Krispy Kremes!!
My moans, and this blog, is turning into a boring read, same old complaints and I do nothing about it. Pull yourself together Burgess!! The purpose of the blog was to make myself accountable and I fear it's just now turned into an outlet for my moans.
I need to get my shit together and make this work, even if I am travelling!!
On a positive note I'm off to Devon for the weekend. I cant wait to get out the city and breath some real air. London is great but it's also pretty minging! Gym clothes are packed along with protein bars but I ain't banking on me eating them.....
Hope everyone has a lovely weekend and lots of fun.
Love x
- Posted using BlogPress from my iPhone
Thursday, 3 March 2011
Yo Mammas So Fat....
My blouse just ripped! Mid way through a course, I'm sat minding my own, reach for a pen AND my blouse has ripped!! FML!
Mortified :-(
- Posted using BlogPress from my iPhone
Mortified :-(
- Posted using BlogPress from my iPhone
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