Stop, Review & Evaluate

Sorry for being so MIA this week, I'm back in London town working my tail off.  Today, however, is day 1 of 11 days off work - delighted.com!  The blackberry has been switched off and I'm in holiday mode!

I've made it to the gym every night I've been here and last night put in a stellar effort doing the Nicole Wilkins leg workout - JESUS! It doesn't get easier especially in a cramped tiny East London gym, sweat-fest!

I think it’s important to take the time to stop for a second, review and evaluate your progress and goals.  I’m a consultant I can’t help this kind of wanker chat... and 3 months into the blog I think the process is long overdue.

So... what was the point of this blog again?? J

Oh yeah, that's right, to “get back into shape and feel sparkly both on the inside and out”.  I was feeling mentally and physically exhausted as 2010 came to a close and wanted to put in place action to make me accountable for getting back on track to feeling strong and healthy again, on the inside and out. 

My clothes felt tight and I felt shite!

I identified a few key factors which lead me to where I was at that moment in time. 

·         A demanding job which took me away every week and kept me well fed and watered. 

·         A significant reduction in the amount of time I put in at the gym blaming work stress and pressure. 

·         I was still very much grieving for my papa. 

In the end I felt my grief was too personal to share.  You heard a lot of whinging about work and travel, and the occasional good spin, exploring sunny Frankfurt being a highlight.  But mostly my blog became a forum for me to share my workouts and nutrition plan, a topic which I am clearly energised and engaged about, as I got myself back on track.

I set upon on a strict workout schedule and nutrition plan, I loved getting back into a gym routine and the results it produced, but I definitely struggled to stay on track and cope with the lifestyle changes which the nutrition plan brought about.  These changes were squeezed into an already packed schedule.  Writing a blog not only made me accountable for my choices, it forced upon me a process of self reflection that helped me keep going and stay on track even when I slipped up – least we forget bingegate!   

This weekend I had an eureka moment.  I was out shopping for new holiday clothes and was initially pleasantly surprised when I took my “healthy” weight size into the changing room to try on and realised that it was too big.  Thinking it was a fluke I continued on shopping and the same thing kept happening time and time again in each shop.  My initial reaction of delight was now trumped with annoyance.  I never enjoy shopping, I love new things but hate the process, and trotting from changing room to shop floor in search of the right size just irritated me, especially when I would rather be outside enjoying the glorious sunshine.  It struck me that my definition of success was all related to what the scales were saying.  I never really weighed myself when I was at my “healthy weight”, I didn’t feel the need too, therefore I didn’t have a benchmark to know when I had reached my objective.

So, have I reached my objective – to live a healthier and more active lifestyle?  I believe I have J and I am committed to keeping it up.

Ever the girl to always be pushing for more, it’s time to set some new objectives, you know – to keep me sparkly, engaged, motivated and most importantly feeling accomplished.  I have a few other things in mind, but before committing myself to anything I am going to enjoy some time off with my girls in Malaga and use this time to gain some head space and perspective to make choices with clarity of thought and full commitment.

I do enjoy sharing workouts and healthy nutrition information and recipes, so I will keep the blog updated for those who enjoy this forum.

Lots of love and hugs to all the angels that have supported me the last 3 months – you’re stars!

Stay healthy boys and girls

Love

x

Looking Cute, At Your Worst

This is one for the ladies.

Quite frankly I'm yet to meet anyone who looks attractive in the gym.  Furthermore anyone attempting to look attractive in the gym usually comes off looking more stupid than cute.  But lets be honest girls we know we SHOULDN'T care what we look like, but we do....

Yes yes, the gym isn't a fashion show, yes I know.  However, I wear gym clothes so much I want to at least look presentable.

I own more workout clothes that anything else, its sad but true!  I kinda rotate my looks depending on a few things - the type of training I'm doing, the condition of my body, size fluctuations, chafing!  I have everything and anything but there's a staple look and a few essentials that work for me time and time again. 

Firstly, the best workout leggings around.  Under Armour Heat Gear Capri Tights - £25.  If you don't own anything else, these you should run out and buy immediately!!

Why are they so good?  They don't chafe, or go see through when you bend over.  They deal with sweat well, cotton material will soak it up these kinda push it away (I'm sure there is a more technical explanation).  They wash up really well and dry super fast so you can stick them in the washing machine and they will be ready to wear by morning.  I own 4 pairs, without a doubt my favourite leggings for training in all weather/heat conditions!

A word to the wise - its my personal rule never to wear anything other than black bottoms.  Sweat marks on your crutch is not a good look :-)

I'm not a fan of the crop top look, other than if I am under extreme SUPER sweaty conditions from cardio and even then the over top is thrown on quick smart before I leave the machine.  In my opinion.... its not a cute look and should be left for magazine covers. 

So... to keep cool I wear a decent sports top, not bra, they are too clunky and I don't need that support, from Nike or Under Armour.  Here's my recent favourite from Under Armour - £22.

Worn with the Under Armour Victory Tank - £16.  I've bought one in every colour!

Nike also do a great range of workout vests with a bra shelf inserted but this season their choice is limited.  But do keep an eye out.

Trainers are a tricky area, Asics work best for me but that has been a case of trial and error.  I also wear orthotic insoles that I had made by a podiatrist.  It really was the best thing I ever did and noticeably reduced the aches and pains I felt in my hips, legs and feet.  They cost about £200 so its not cheap but definitely worth it especially if you do a lot of high impact workouts.

So there you go, my current workout favourites.  You can get these at underarmour.com or fitnessbox.co.uk or at the Under Armour store in Haymarket Edinburgh.

Happy shopping!

Love

x

Beautiful Quote

At the risk of exposing my inner hippy, I read this quote and really liked it.  So I decided to share....

"You have to have a balance in life. You also have to have your own personal love; what inspires you, what excites you when you wake up in the morning."

- Jennifer Aniston in reference to life and not being a fan of the dating scene. 

Amen sister. Its no Gandhi but I like it none the less.

Just saying...

Love

x

Holiday Countdown

Its only 10 days until I set of off my girly holiday. Sunshine, girl chat and no work!!  Excited doesn't come close!

However, its 10 days until I have to be seen in this.....

Fuuuuuuucccckkk!!! 

Right, easy tiger, chill!

Panic stations set in yesterday but instead of reaching for a juice fast I stuck to my planned healthy diet and switched up my workout.  Its all intense circuits from now on and my cardio increased!  Regretting that pizza now!

In addition to 30 minutes cardio on an empty stomach (working at around 70%), yesterday's evening workout went like this:

*  Push up 3 x 12
SS
*  Incline bench dumbell fly 3 x 15
SS
*  Incline bench dumbell press 3 x 12

Sprint HIIT 1 x 7 minutes

* Lateral raise 3 x 12
SS
* Military press 3 x 12

* Incline bench reverse dumbell fly 3 x 15
SS
* Incline bench frontal raise 3 x 15

Sprint HIIT 1 x 7 minutes

* Tricep barbell extension 3 x 15
SS
* Tricep barbell press 3 x 15

* Cable tricep pushdown (v bar attachment) 3 x 20

Knackered afterwards!  I almost fell asleep in the cinema.

Nutrition was on form yesterday - lots of white fish!  I'm looking into a serviced apartment to stay in next week when I go to London so I can prepare my food.  And as yet I don't have any breakfast or dinner meetings so I may just manage to keep this up.  Best not speak too soon....

Right, time I hauled myself out of bed.  Legs day boys and girls, BRING IT!

Love

x

Burnt!

Delia, I think your job's safe....

 
- Posted using BlogPress from my iPhone

Travelling & Eating Healthy...

....its a tricky art to master!

I've not made it to the gym, not even once, working every hour god sends and I point blank refuse to sacrifice the 6 hours sleep I've had each night. Breakfast meetings, dinners - its so hard to stay healthy!

I had 5 minutes peace and quiet this morning to get my breakfast down me. Instant oats made with hot water from the vending machine - just keep it covered and stir well and its usually ok. There's a Waitrose below my office and picked up some Quark to mix with my prepacked protein powder. I pinched one of the tubs from the olive counter to mix it up in. Waaaala! Clean, and healthy breakfast for 270 calories, 23g or carbs, 37g of protein and 4g of fat.

I have a friend I've travelled with and he boils eggs in the hotel kettle. Not.Even.Lying.... 9 times out of ten it works, perhaps ruins the kettle in the process but there was a disaster when the egg cracked and stunk out the hotel. Ming!

This trip has been pretty stressful and I arrived at my hotel on Tuesday night exhausted and bordering emotional. I stay in a lovely boutique hotel/private members club Shoreditch House from time to time, definitely check it out if you're looking for a funking place in London to stay. Madonna had her birthday party here, I've never bumped into Madonna but my top celeb spot was Dermot O'Leary last summer. PS - it has a roof top pool. Amaziballs!!!

Anyway I digress.... 30 minutes after checking in and sitting in my jammies there was a knock at the door. The wonderful receptionist had brought me up pizza, chips and wine and told me to chill and relax. Lovely man! I could have hugged him for being so kind but also slapped him for ruining my diet. I only ate 3 slices.... weeeeeeeell, maybe a couple more ;-)

Doing my best to navigate the tricky world of travelling and healthy eating. I'm sure this week is a total write off in terms of any progress but hey, its my life no point me complaining.

Love

x

Short Lived Bliss

Well that was nice, but I'm back on the road again.  Without an end date in sight.  My brief - get to London by tomorrow morning, we're not sure how long you'll be needed.

Cheers! 

I'm not sure if its hormones or just bad temperament but in that moment I really could have cried.  My trainer commented on my flat mood tonight and my poor friends listened to my moans this afternoon.  I know its not worth getting upset over and who knows I could negociate my way out of a long term stint.  Turn on the charm :-)

Off I go now to pack work clothes, gym clothes and as much non perishable healthy food as I can.  I've loved being healthy and rested this last week, what a basic thought that your own bed and home is a luxury.  Appreciate it peeps!

In truth, this lifestyle is totally doing my head in, somethings gotta give....

On a more positive note, I'm absolutely loving Beat Her Down's new tune.  The guy is a *BLEEP*, but boy he can sing a song!!  This pushed 5 more minutes of sprints out of me this morning, and anything that manages that is worth sharing!!



Love

x

Sunday Funday

Gosh have I really not blogged since Wednesday...

I've had a lovey but busy week back home.  Its a simple pleasure, but going to sleep in my own bed for a whole week has been such a luxury and I feel great for it!  Its a combination of things but with the sun out and some interesting business meetings I'm walking around so chirpy I could give Mary Poppins herself a run for her money.

Nutritionally I've been on my game this week and I'm delighted to report that I've lost another kg, taking the total loss to 3kgs from my starting weight.  Body fat is down to 21.2% from starting at around 24%. Given that after my horrid binge week I rocked to 2kgs over my start weight I'm really pleased at my progress.  I log all my food in the myfitnesspal app and if anyone is interested in EXACTLY what I eat drop me a note and I'll give you the user name to look up to see my full diary.  In short packing my meals for work have clearly made a difference and thank you lord for discovering Healthy Girl Busy Life pancakes.

Thursday was a rest day and it was bliss.  Friday - killer back workout. Saturday - intense chest, shoulder, bicep & tricep workout which I blasted through in an hour but it was a big old workout indeed. 

I usually train biceps with back however, I had to leave the gym early on Friday as an idiot gym user was working my last nerve.  Deadlifting, then literally throwing the bar off him projecting it over the weights area.  NO NEED!  Not only is it mega distracting also extremely dangerous.  I'd had enough tip toeing around him so decided to call it a night for fear that bar was going to land on me at some point.  Silly boy, I'd at least have some respect for him if 1. he had proper technique or 2. he wasn't using a weight that I can deadlift.  I think he thought it made him look cool and angry, it just made him look stupid! Twat!

In the name of non food related treats, yesterday I popped into town and spoiled myself - some new clothes and I went to Bobbi Brown for a make up lesson.  I'm thinking since I'm creeping 30 I should really learn how to be a proper girl and start wearing make up.  I have to say the make up artist did and awesome job and also gave me lots of skincare tips and recommended products that I should invest in.  I'm hitting Boots later in the week armed with my list.  Oh and she also made my week mistaking me for 21.... oh I could have grabbed her and kissed her I was so delighted!  They'll say anything to sell make up hey.... :-)

I'm just about to run out the door to go do a legs session, then its off outside to enjoy this glorious weather with friends.  Sunday funday this week will be a picnic in the park, minus the wine - boo!!  But it is a Waitrose picnic, fancy.....

I'll leave you with this for now - this weeks obsession!  For anyone who is not energised, motivated or in the mood to get up off their arse I defy you not to dance :-)



Love

x

KILLER....with a Capital "K" Workout

This is so good I have to share. 

Muscle & Fitness Hers ran a body transformation competition and the winner, amongst other things, got to workout with Nicole Wilkins (my inspiration at the moment) and Kim Oddo her trainer.  Tonight I tried that very winners workout and it was challenging to say the least!!

Apologies for the sloppy formatting...

EXERCISE                                   SETS  REPS/TIME

Dumbbell Squat                                  3       15
--superset with--
Wall Sit                                              3     30 sec.
Smith Machine Step Back Lunge       3   12 each leg
--superset with--
Jump Lunges                                     3   15 each leg
Dumbbell Step-Up                            3   15 each leg
Leg Extension                                    3       15
--superset with--
Wide-Stance Jump Squat                  3       20
One-Leg Stiff-Legged Deadlift          3   15 each leg

I barely made it through and already know I'm gonna be in a world of pain tomorrow, my legs are BURNING!!  It hurt like heck, I really wish someone had taken a video of the state of me half way through, but completing it left me with an awesome sense of satisfaction.

Having not done any plyometric work in a long time I know I'm going to have a few sore days ahead of me.

Click here to go to the video demonstration (you have to fast forward to around the 4 minute mark).  Definitely worth a watch before you have a go!

Enjoy....

Love

x

Mental Toughness

Mental toughness.... ie. learning to suck it up/man up/stop being a little bitch!

Myself included, gosh aren't we all just a bunch of whiners..... whinging on about I wanna lose weight, I want to get fit, I want to spend more time at home. I'm a fully fledged member of the "loves a moan but doesn't act club" so this isn't a criticism but having pulled my shit together in the last couple of days on the diet front and made decisions to support my work/life balance, I have to say it feels pretty darn good.

I was reflecting on this last night. Laying my clothes out for the ever promised morning cardio that never materialises, all the while thinking of opening up a packet of protein cookies and chowing down. I talked myself out of doing so by simply asking myself the question

"will eating that packed of cookies at 11pm at night be a decision that supports my goals, or one that hinders my progress??"

I mentally called myself a smart arse and continued on packing my bags.

But seriously I guess we're all good at critiquing others and wondering "why don't they just...." in heaps of areas of life - diet, exercise, financial goals, relationships!! But turning that same logical back around on myself somehow doesn't translate.

For instance, a lady in work yesterday whom I have heard on many occasions moan about her weight, over and over and over again!! Her lunch choices, I have noticed, ain't exactly helping the situation she spends so much time complaining about but I appreciate not everyone is as educated about food and nutrition. But then to buy a box of chocolates and take offense when I don't want one just completely perplexed me. Not only did she go out and buy the chocolates, she was happily scoffing half the box (to be fair I'd be happy too with a mouthful of chocolate), baffled that I wasn't following suit...

I didn't give an explanation, I didn't gaze longingly at the box, I just said "no thank you" with a smile.

Don't get me wrong I LOVE chocolate and have a wicked sweet tooth. There are tales of me consuming a whole pavlova at a BBQ and literally turning sheet white with the sugar rush, but I'll leave that story for Lola to tell :-)

So the point of this ramble.... Morning cardio is something I've known for a long time I need to reintroduce into my schedule - that, and being consistent with clean nutrition. It has always worked for me in targeting fat and I used to do it religiously, I couldn't function in the morning without having had a good sweat. Poor Trev Dog I promise him every evening "see you in the morning" but never get up to do it.

This morning however was different, I sucked it up and in truth, it wasn't so bad! I actually enjoyed it and even more so enjoyed the feeling leaving the gym a sweaty betty and jumping into my car invigorated and feeling WIDE awake!

Taking that big cup of MAN UP actually made me feel really good.....

Love

x

Another Kg Down

I apprehensively stepped on the scales this morning and to my surprise I'm another kg lighter!

*sky punch!!*

I jumped back on to double check, but it was right, somehow between all the travelling and entertaining events at work I've managed to lose some body fat. I'm a very happy girl!!

This week I've gotten serious again about my diet, but trying to make it more interesting and varied than before trying out more new recipes and some of my own. Oat rolled coley, my version of battered fish, was perfectly pleasant for lunch but I think it needs some refinement before sharing. Quark mixed with whey is also proving to be a more palatable substitute for egg whites before bed. And peanut butter protein brownies need a little work but they're not too shabby at all.

See...yum!







Workouts continue to be great, sorry to gloat but that isn't an area I struggle in. Applying the same drive and motivation to my diet however, that I do struggle.

My fabooosh trainer devised a back and biceps session yesterday which avoided stressing my sciatic nerve but gave me a good workout. Today is heavy chest and triceps, my least favourite but going to attack it none the less!

Love

x


- Posted using BlogPress from my iPhone

Booty Blast

I'm going cray cray being cooped up in my flat trying to rest up to get over this cold.  I woke up this morning feeling much better and had way more functionality in my neck and back than yesterday.  I did contemplate taking a day off, but boredom mixed with motivation to attack my body fat lead me to the gym. 

I know....I know....

Today was supposed to be a heavy legs day but even I wasn't that stupid so I modified it to ensure I didn't load my back up at all (no barbell squats, lunges, calf raises, deadlifts etc....) and increased the reps to make sure it was still a challenging workout.  I switched up some of my usual compound exercises to do some targeted glute work, Jessica... your ass will be mine!!! (That sounded a little rude!!)

Warm Up: 10 minute powerwalk on the treadmill at 6.5km increasing the incline every minute until I got to 6% then hold it there to the end.

3 sets of each:

• 15 x Leg extensions increasing the weight on each set (30kg, 35kg, 40kg)
• 20 x Step Ups holding dumbells (2 x 14kg, 2 x 16kg, 2 x 18kg) - I needed my wrist wraps for these and after 10 switched my "leading" leg
• 20 x Weighted glute bridge using the smith machine (30kg, 40kg, 45kg)

These were the worse!!  I saw this on BB.com and tried it for the first time - ouch ouch ouch!!!

• 20 x Cable kickbacks (each leg, 5kg, 7.5kg, 10kg)

My gym doesn't have the ankle strap attachment so I raised the height of the cable to just above the floor, hooked my toes into the regular grip attachment.  Started with my knee bent at a 90 degree angle and kicked back my leg out straight.

• 20 x Leg press (50kg, 60kg, 70kg) - legs high and narrow stance
• 20 x Seated calf raise (weight resting on my knees as the gym doesn't have one of these machines - 20kg, 30kg, 40kg)

I could have made the weight more challenging but wanted to take it easy some what.  Still, I'm not sure if its my fever but this workout was harder than I thought and I was dripping in sweat by the end.  And my buns, they are a burning!!

My nutrition today...

• Meal 1 (pre workout): 1 banana and cinnamon pancake & 1 blueberry pancake
• Meal 2 (post workout): 1 banana and cinnamon pancake & 1 blueberry pancake
• Meal 3: Large baked chicken breast with left over homemade "clean" coleslaw in a wholemeal wrap
• Meal 4: Chef Jay's Tri O Plex Caramel & Apple cookie (naughty but oh so good, and I'm poorly so have an excuse :-) !!)

Just about to make

• Meal 5: 2 Coley fillets with left over homemade "clean" salsa

Will have this before bed

• Meal 6: Small carton of Quark with 1 scoop of vanilla protein.

For the record I don't usually eat this well, although do try... but I've got 3 weeks until I'm off on holiday with the girls and that thought has put the frighteners up me.  Got to take this serious from now on!! Broken & record spring to mind...

Love

x

Attack Your Bingo Wings!!

I do this chest, shoulder and tricep workout once a week on my light day.  I'm pretty chuffed with the routine so wanted to share.  I started with the routine in the muscle and fitness article then modified it to include rear delts, removed the trap work and increased the tricep exercises.  I've embedded links to video demonstrations.  Its designed to burn your muscles so if it starts to burn on rep 8 (ish) fantatsic that means it working - its true that old saying "chase the burn"!!

3 sets of each!

Chest
Warm up: 10 push ups, if you can't do full push ups get on your knees, the closer you bring you knees to your chest the easier it will be.
15 x Incline bench dumbell chest fly superset with 15 x dumbell chest press
15 x Cable cross over

Shoulders
No warm up required because your shoulders & tricpes will already have been engaged and working during your chest exercises.
15 x Lateral raises superset with 15 x dumbell shoulder press
You can sit down or stand up to do these exercises - or alternate between sessions.  I like to stand up on a bosu ball.
15 x Lying rear delt dumbell raise

Triceps
15 x Cable tricep push down superset 15 x french press
15 x Tricep dips
Tip:  the closer your legs are to your body the easier it is so challenge yourself by putting your feet out in front of you as far as you can manage or raise your feet by placing them onto a bench.

There's nothing fancy here and I find it a really effective workout for fatiguing these muscle groups.  This routine also comes highly recommended by Trev Dog so its not just for the ladies!

If you don't usually do this type of thing why should you give up precious time out of your cardio routine?  I'll tell you why my dear ladies.

Chest - boobies are fat and glands but by improving the tone of the muscle that sits under your boobs it will help keep the girls as perky as possible.

Shoulders - personally I reckon sexy shapely shoulders look fantastic on everyone!  Especially girls, if you're more pear shaped they balance your hips out, if you're an apple then it will create lines for your vests and sexy strappy dresses to hang off, and if your athletic like me - long torso, narrow hips, then is accentuates what god gave you already :-)

Triceps = two words..... BINGO .... WINGS!!! 
Love

x

Yummy Recipes

I came across a great site Healthy Girl Busy Life this month, and in particular I really liked the sound of some of the recipes.  The site is run by Lori Harder, a bikini and fitness pro, and like is says on the tin its aimed a chicks trying to do it all - career, family, relationship and keeping fit and healthy.

This afternoon I made a big batch of her pancakes to take to work next week as my pre workout meal (the one when I'm allowed sugar).  I made the banana pancakes and the blueberry ones and they were yum! 

Don't get me wrong I wanted to pour some syrup right on top of them but managed to hold myself back :-)

Last night I also had a go at the Fish Taco recipe.  I try to have white fish every night for meal 5, but lets be honest, cod is cod and gets boring real quick.  I've heard of Fish Tacos before and thought these sounded kinda weird but went for it and made the used the recipe from the site along with the cucumber salsa and coleslaw.  It was gorgeous even if I do say so myself and the chili certainly helped clear my sinuses :-)  Really fresh but tasty and spicy - and I bet they would be lovely with an ice cold beer too!

A mixture of taste and forgetting to buy all the ingredients I missed out the coriander & corn from the salsa and put in extra tomatoes.  I used cider vinegar instead of white wine vinegar and instead of garlic powder used fresh garlic.  I used the left over coleslaw for meal 3 today, baking a chicken breast and putting it all on a wholemeal wrap - delicious!!

Enjoy!!

Love

x

Hello Mr Injury.....

....I've been expecting you!!

I thought it had been too long without an injury rearing its ugly head.  It would appear that my sciatic nerve is not a happy bunny and my back is spasming, shooting pains in my bottom and one tight hamstring.  My cold is horrid too, bad times.  Bad bad times.

In the past I suffered a nasty ITB strain, injured groin, shortened hip flexors, mild protruding disk (mild but f$%!king painful), shoulder strain and a weird pigeon leg thing that ended up with my legs taped up for 4 weeks and I looked like Forrest Gump.  I'm a walking disaster!!

I trained through it today but I am sincerely regretting it now as it aches to even move my neck from side to side.  Physio Monday - stat!

In the mean time its a weekend of stretching, stretching and more stretching.  But all this time at home has been put to good use and I have been experimenting with some healthy clean recipes I found online.... I'll post soon (Saturday night in, too much time on my hands, rock and roll!!).

Love

x