Workout Wednesday - Overhead press

Here is an exercise I picked up in crossfit but also from my compound training programme. 
It is a great exercise for building upper body strength focusing on your shoulders, chest and back but also if your tech is right provides a core exercise and if you are doing a push press this will involve your legs as well, so pretty much a winner! 

If you are new to this and unsure of weight to use, then start with a bar, this will allow you to practice the technique and getting your form correct before adding the weight on. 
Try to avoid using a smith machine or dumb bells as we really want to engage all the key muscles including the core with this exercise! 

For technique instruction I am going to send you over to Strong lifts this is where I got my compound training programme from as well! 

As I am still in training, I don't think I should be dishing out the advice just yet! 

For a push press simply add a little dip with the legs before pressing the weight, you may find that because you have more force you will be able to go heavier on the weight, this isn't uncommon, as you are engaging more of your body the power to lift weights become more! 

Image courtesy of stronglifts

The ultimate cheat weekend

As I said earlier in the week I have been under my calories by around 1200 every day! That roughly adds up to 4000 calories down this week!

I had one day where I was only 600 under because I had two lunches...  factor in my double sessions of weight training and crossfit, and I think we all know I have not eaten enough!
So I decided on a cheat weekend, not that it will replace the calories I haven't eaten but to help boost my body from feeling run down, and to curb my cravings of pizza!

So Friday after a glorious training session - well needed after a week of trying to get my routine back - I order dominoes! Medium pizza, nachos, wedges and chicken nuggets and it was amazing, totally what I needed and I woke up Saturday morning feeling satisfied and lean! I bloat quite easily but my body decided to be kind!
Saturday night is always cheat night for us, so the meal of choice this week was home made burgers, but with a twist! This time I used cheese to bind the meat instead of an egg.
This was for sure a winner!
The cheese melts into the burger creating a really gorgeous flavour when you bite into it! Paired with gerkins and cheese topped rolls this is without a doubt one of my favourite meals which was just enhanced!

As it was Halloween last night we also bought some sweets so we weren't the house without sweets, but no one came! So now I am left with a massive bowl of sweets and chocolate...hard life right! But I am not eating them all at once, because well calories and the fact I would probably vomit!

So it has been an awesome foodie weekend which I really felt was needed! Onward and upwards for the week ahead!