Being SMART about your goals

Can you believe 2016 is nearly over? Just 20 short days are left of this year, and now begins the time to make the goals for 2017.

But when making the goals we want to achieve do we look at what it takes to achieve them? I mean really look and plan them out, writing down I want to get fit and go to the gym is a start but what does this mean. When will you achieve this by, what level of fit do you want to be, when does this end? 

SMART is a great way to plan out your goals and layout exactly how your will be achieving them.

Lets look at an example to explain a little more -

S - specific - be specific about your goal what exactly is it going to be 
M - measurable - how are you going to measure this - if you want to lose weight you will measure by scales and a tape measure, if you want to get fit you measure by fitness tests or for example being able to walk upstairs without being out of breath
A - achievable - how are you going to achieve this - what changes are you going to make? join a gym, make better food choices, hire a personal trainer to help you 
R- realistic - 2 stone in a month is not realistic and running a 10k in a month when you have never run before is also not realistic. Loosing weight 1lb per week or training for a 10k over a series of months will be mean you are more likely to achieve these goals and not feel disheartened if you don't achieve them quickly. 
T- time, set a deadline. With a clear cut line of what you want to achieve this you will know what you are working towards and are more likely to stay on track. 


My goals for 2017 are to work on all the little skills I am missing - strict strength, gymnastics, building my aerobic capacity ready for 2018 and to go back to competing.
I also want to work more on my personal training and coaching, continually educating myself in the field of strength and conditioning and making sure that I can be the best there is! 

Workout Wednesday - Burpee box jump over

Take one burpee add in a box jump over and you get one of the most brutal exercises I have done in a while! 

Burpees and jumping over anything are tough, I don't mind burpees when they are simple standard burpees... kind of but adding in a jump and that heart rate is going to shoot up unless you control that breathing! So why am I suggesting this move for you - because it is a fantastic exercise for the whole body, get that blood pumping, heart working and an all round good fat burning exercise! 

So the equipment you need is a box to jump on to, if there are no boxes at your gym then set up a barbell with 20kg plate on - enough to create a good height for you to jump over, and mats on the floor if you need them. 

You can start this exercise off in two ways, either facing the bar or box or to the side. It really makes no difference unless the exercise specifies facing the bar. 
The burpees will happen first - this is to be a hand release chest to the floor burpee! None of this half burpee I see where people going into a plank and springing back up! Get that chest to the floor!

Next is the jump over the bar or onto the box. Position yourself so you are close enough to jump on or over to make sure you don't trip or fall! Once on top of the box jump down and perform another burpee, and repeat!

Look at doing 30 seconds of these with 30 seconds rest for 12 minutes and you will really feel a goo burn! 

If you want to add it into a routine I did a great one on Saturday of the following - 
15x box jumps 
10x pull ups 
15x burpees 
10x wall balls 

for 20 minutes as many reps as possible

Combine the box jumps and burpees together for 15 reps and add in 15x kettlebell swings to replace the 4th exercise. 

Let me know how you get on and enjoy!! 

Achieving your goals

Happy March everyone! Can you believe it is March already? I feel like this year is zooming by already! 

So 3 months in, lets check on those new years resolutions... who is sticking to them and whose have ended up brushed under the carpet? 

If you are in the latter you are probably not alone! It isn't because your a failure or never going to achieve anything, it is simply because you set unrealistic goal or unrealistic time scales for you to achieve these. For example losing 1 stone in 1 month... if you want to keep it off and do it in a healthy way then no this is not a good time scale.

So lets reset it is only March there are 9 months left in the year for you to achieve your 2016 goals we just need to re-evaluate time scales and those goals you have set! 

Here are some tips for your to take into account:

• Look at the time scale you have set yourself - are these possible? If you set yourself a goal of 7lbs to loose in one week you will fail, I can tell you this because it just isn't possible and if you do loose it in one week then it will not long lasting and will be dangerous for your health. Aim for 1lb per week and if you achieve more great, but 1lb is alot and you should be proud of this loss! 
• Is your goal going to make you happy - you are working to this goal but what is it doing for you? Goals are selfish they are what you want to achieve so they should bring satisfaction - lifting a heavy weight, hitting that long awaited PB or wearing that swimsuit on holiday. If it is going to make you happy when you achieve it go for it, you will probably find that when you achieve it you will be hungry for more! That's how I feel when  I hit a PB once that goal is achieved I look for the next number to hit
• Work towards it every day - don't go in half assed, go for it and work your butt off to achieve it! Make a plan and stick to it! A fail to plan is a plan to fail 
• Set mini goals - if your ultimate goal is a big one set mini goals as check in points - every 6 weeks check in your mini goal and see if you have achieved it, over succeeded it or if there is still more work to be done, the beauty of a mini goal is that you can keep yourself on track and if you need to tweak some things you can make the changes and see the difference
• Don't get frustrated - if you don't achieve something right a way look at why you are failing - going back to the beauty of mini goals - look at what your doing wrong and fix it. for example I am working on toes to bar - I cant get the kick high enough so I worked on loosening my back and my lat strength as this is key is lasting is a continuous loop of toes to bar. Its frustrating that I am not there yet but I am working at all the small parts to make the bigger picture!

If you are looking to get back on track and want a personalised plan, please send me across an email with details and we can put something together for you! 

Workout Wednesday - The Leg Circuit

Do you always hear about leg day but not sure how to get involved?

Here is a great leg circuit to get those legs working and is adaptable to all levels of exercise from beginners to the experienced!

Equipment:

1x Bosu ball
1x Sandbag - 10kg or lighter if needed - if you dont have sand bags at the gym use dumbells
Alternative 2x dumbells - pick a heavy weight, one that is going to challenge you!
1x kettlebell - again a heavy weight that will challenge you, if your gym doesn't have kettlebells select one dumbell.

The exercises!

Station 1 - Front lunges - 12 reps (6 on each leg) with a dumbell in each hand or the sandbag on your shoulders behind your head positioned like a back squat.
Station 2 - Squats - 12 reps with kettlebell or 1 dumbell held in front of you close to your chest.
Station 3 - position this near a wall for balance - on the bosu ball hold the squat position for 30 seconds keeping very stready - engage your core for extra stability!
Station 4 - Thrusters - this is a squat combined with an over head press. 12 reps with 2 dumbells - squat down and when coming up press the dumbells over your head then repeat.
Station 5 - Back lunges - 12 reps (6 on each leg) with a dumbell in each hand, or the sandbag.
Station 6 - Kettlebell swing - these can be straight in front of you or overhead if you can do this. Make sure you engage the core and hips to get a good swing!

Repeat the circuit 4 rounds, when the exercises become easy make sure you increase the weights to really challenge yourself!
When the balance on the bosu ball becomes easy make sure you add weight to this as well!

Refresh and reflect...

Happy belated new year! I know this probably should have been written before the new year, but with revision, holiday season and training time was limited but also there are no rules! 


Last year was good personal life wise but professionally not so much! From August onwards I changed all the things that were making me miserable - I started my online course (exam next week ah!) I started crossfit and I looked for new jobs and eventually got a new job with better pay, no stress and actually something that is perfectly suited to me! 

I want to make 2016 and selfish year, I spent the last two years trying to please other people be it relationships, friendships or work, now I want to focus on me and what I want to do! 
Obviously not by becoming a recluse and shutting everyone out but me, that really would be selfish! But focus on what I am doing and not worry about other peoples opinions or what they think! 

So 2016 looks like this - good holidays with family and my boyfriend, exams, crossfit qualifiers and competitions! It's all very exciting and I have a good feeling about this year! 

I am still not back at work yet, which is great for the studying because I have alot of free time! You would think having a month off would be awesome but in reality it kinda sucks because everyone else is at work!! 

Apart from working on myself, I haven't really made any new years resolutions this year - more like promises to myself, have fun, enjoy yourself, less stress, work hard to achieve your goals and look after yourself! 

I think these should be goals for everyone this year! We can always improve areas of our life but sometimes things fall into place without even thinking about it! 

To end on a high here are my 5 peaks from last year!

My new job - I love my new job and I am so happy I took a chance and went for it

Moving in with the boyfriend - the whole things falling into place without you realising really applied to this one! Us moving in together happened naturally in that I was cat and house sitting for 1 week whilst he was away and then I never left! 

Our first holiday together - We had to change our holiday due to the tragic events in Tunisia last year, and it looked like we were not going to be able to go! Thankfully we managed to reorganise for 2016 and still went away to stay at his parents place in Tenerife for 10 days it was glorious! 

My brother getting into the army - this had been his dream since he was 16 and he finally achieved it! it has been a long process but as of March 2016 he will begin his training - I could not be prouder of him and I am so excited for him to be living his dream!!

Starting crossfit - Crossfit has changed my life. Honestly it made me fall in love with my body and what I am capable of. The gym changed my body but crossfit made me love it - I am constantly amazed that when I really push myself the things I can do or lift. How can you not be proud? 
I am excited to compete this year, and would love to be saying this time next year that I will be registering for the open.... goals!

So here is to 2016! 7 days in and your doing ok! 

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

28/10

I started a new job on Monday so my routine has been a little out of wack! 
I start at 6am so morning workouts have been moved to the afternoon, with crossfit in the evening. 

It has started to hit me a little today, but I got over it and now there are only 2 days left and I will be on lates! 

I am avoiding coffee as I don't like drinking too much caffeine it effects my body and my digestion, eating is getting better, calories are up today but still under by about 600! It is difficult finding the time to eat everything, work and train! 

I am working on a new routine so it will take some time to get my head around everything and make sure I on target with everything and make sure I get enough rest in as well! 


Change is always good but it can mess up your routine, for me it is so important to get things on track straight away so I don't upset the workout routines too much... it isn't always possible but I am trying!

Workout Wednesday - Box jumps

I have a serious love/hate relationship with box jumps, but the more you do them (forced) the more you begin to understand just why this little exercise is damm good!

Sounds simple, its just jumping, sure but do it 25 times in a row and repeat 3 times you might not be so happy about it!
Box jumps are a big part of the crossfit programme so with them being in my programme alot I have come to learn to get on with them, suck it up and complete the exercise with no complaints!

Most gyms have some form of box jump equipment - I know Fitness First has lovely soft boxes so if you miss the jump it doesn't hurt so much on your shins!

To properly execute a box jump click here to learn the technique.

I understand I have not sold the box jump well - so here are the benefits you will reap if you do start adding the box jumps to your routine!

• Strong legs - when our gym had the boxes we used to put this exercise in at the end of theleg day routine, it was a killer but a good finisher! Box jumps force you to use not only your legs but also your arms so effectively it is a full body workout. If you really want to enhance the exercise add in a squat when landing.
• They will improve your vertical jump, speed and endurance. 
• They will keep you strong and improve your balance, also improving bone density making them stronger
• It is a high calorie and fat burner. As it is classed as a HIIT exercise because of the explosive nature of the exercise it is a great fat and calorie burner - perfect for those who are looking to loose weight and build up fitness

Try them out and see for yourself! At first you may not feel comfortable doing it but keep at it and like any exercise you will become a badass in no time!

Working away and keeping up with your routine

I am away with work this week which means no gym, eating out, late nights, early mornings and very long days! It is easy to let your healthy lifestyle slip and this is where the sneaky pounds creep in! 

Sure it is only a week, but a week of drinking, lack of sleep and no exercise can leave you feeling sluggish and burnt out. 

So I am making sure that I am keeping up with at least some of the aspects to make sure that doesn't happen! 

With no gym you have to be inventive - outside workouts are key! A brisk walk in the morning can really help wake you up and make you ready for the day! Spending time with work colleagues is different to spending time with family or friends when you are away and this 15-30 mins of alone time can really help focus you and get your head together! 
Steer clear of excessive drinking - a glass of wine can often turn into a few and this is were the sneaky calories are hidden because they are liquid you are not as concious that you are consuming them! 
Stick to one glass if you really want, or stick to water. I always order water for the table anyway, so having this there can making less tempting to chug the wine. 
If you are eating out opt for healthier options and steer clear of desert! I know the chocolate brownies might be tempting but every night? Not needed! Keep it healthy all week then on your last night go for the brownies! 
Drink water! I have a 2 litre bottle at my desk that I drink all day, sometimes when your out and about it is easy to let it slip, make sure you have the bottle near you and that your keeping up the water intake, it will keep your hydrated, refreshed and vitalised.
Snacking! So I am at a trade show this week and we have lots of little snacks on the stand for clients throughout the day, sweets, mini chocolates, crisps etc... yes it is tempting! Stand clear of the snacks and if your tempted walk away! 
I distract myself by fixing something on the stand going for a walk or drinking some water! The snacks are the calories you forget to count! 

Enjoy your time away and don't make the gym your only thing in life, but as it is a work trip and not a holiday I don't take a break because it is my normal routine! 

Workout Wednesday - Circuit Training

Circuit training is a gem if you get bored easily during your workout, and really simple! 

I have been doing more circuit work recently and I am a fan! As someone who was finding her routine a little to familiar and not pushing myself as hard as I felt I could circuit training has really helped inspire and motivate me to work harder.

Short bursts of high intense training is also great for improving fitness and burning unwanted fat! 

So where to begin? Look at your favourite exercises that use free weights - dumbells or kettlebells and cardio that doesn't involve a machine - or it can do if you want it depends on the layout of your gym - pick 3 from each and put them together for 6 stations. 
For timings if you are looking for a hard workout spend 45 secs at each going all out with 15 seconds to move on and prepare your next exercise. 
After 6 mins take your first minute to 2 minute rest, no longer as we don't want the heart rate to slow down! 
Then begin again, I would aim for 4 rounds at 6 minutes work 1 minute rest totally in 28 mins of exercise. 

Remember to warm up before the exercise by mimicking some of the movements you are going to make and also 10 mins of cardio to warm up the muscles and get the blood flowing. Cool down and stretch is also essentials as you do not want to be sore after! 

An example of the circuit I did the other day was as follows - 4 stations 1 minute at each, with 1 minute rest for 6 rounds. 

1 min row
1 min kettlebell swings
1 min thrusters with weight
1 min ring pulls 
1 min rest

If you think that sounds easy have a go! It is tempting to go all out on the first round, but then you will burn out, maintain a pace throughout and go all out on the last 2 rounds giving everything you have, then enjoy the satisfaction when you are done! 

Workout Wednesday - Swimming

I love swimming, I have swam pretty much since I was born, well been in the water since I was born I wasn't that advanced as a child! But I swam competitively for my school, every Tuesday I would swim after school for an hour earning badges in lengths, lifesaving etc and then when I left school I swam for fun, I swam on a Sunday after work to relax and keep myself healthy - I will be honest it was the only form of exercise I was doing because well I got lazy from  the age of 13 and gained weight, but always loved swimming, I am a water baby, I exercise on holiday anyway but also end up swimming some lengths in the pool.

So why swim?
It is low impact on your joints, so if you have injuries, or cannot do weight baring exercises for a long amount of time then swimming is the exercise for you. Water leaves you weightless so there is no stress on your joints when you exercise, hydrotherapy is often recommended to patients recovering from surgery as a way to exercise and build up their muscles but with no stress on the joints.

Full body- it is rare to find exercises that work the entire body, but this is one of them, whatever stroke you choose to do you will be working both upper and lower body muscles, it will help improve muscle tone because water is 12 times as dense as air and also provides a resistance you are constantly working against.

Mental health - like all exercise swimming releases that feel good hormone, making you feel less stressed, happier and all round pretty damm good about yourself. I also find the water to be peaceful, granted sometimes the swimming pool is hectic, but pick the right time to swim and it can be as relaxing as meditation. Outdoor swimming on holiday in the sunshine is one of the most relaxing things because of the sunshine and the peace and quite, I always feel better about myself after exercise but I feel peaceful and centred when I leave the pool.

I understand that if you feel self concious in the gym then maybe you think swimming isn't for you but lets talk about it for a second - I was swimming when I was a size 20 and 16 stone... the only part where people are going to see you is the short walk from the changing room to the pool, then you are in the water, but that is not the point, you are there for you and doing something that will benefit you, so for that short walk I want you to hold your head high, smile and not worry about a thing!

Happy swimming guys!

How to get the best results from your training

You train everyday, eat healthy, do everything you are supposed to do and yet you are not seeing results... does this sound familiar? You are not alone, we have all been there where we are doing everything we have been told to do and yet nothing! Frustrating isn't it! 

So lets have a look at what factors could be effecting your training and what you can do to make sure you can achieve your maximum potential. 

Eating 
If your goal is to lose weight then a calorie deficit needs to be made, but make the calories to low and your body will begin to hold on to the little food that your are putting into it. 
Your body needs energy and the energy comes from the food you are putting in, you can't expect a car to run on empty so why would your body?
I have recently upped my training routine, starting Crossfit and Olympic lifting, and for the first 2 weeks I was feeling so run down by the end of the week, so using My Fitness Pal I changed my stats to reflect the training I was doing now and the hours I am putting in and it turns out I was eating under than what I needed by about 1000 calories... no wonder I was feeling run down! So now I am enjoying eating more, feeling energetic and training harder!
Carbs are also key! They help with the healing process after exercise and also with your energy levels, don't fear carbs, embrace them! 

Training 
How long have you been doing your routine, is it the same old same old, used to it routine, doesn't really excite you? 
Then change it! I change my routine every 8-10 weeks to keep it fresh and make sure I don't hit an exercise slump. 
Even if you have the same routine change the days you do it to make sure that your body is kept active, it doesn't get used to what your doing and basically surprise it! 
If you are a cardio lover who doesn't enter the weight section then change this up and add in some resistant training to the routine, it won't make you bulky and will help tone and tighten your body and also continue to burn calories after your routine. 
The heavier you go the more effective the training is, but start and exercise safely to avoid injury! 
Equally if you spend all your time in the weights section and never do any cardio you might want to change this! We all need exercises to get our heart rate going and the blood pumping, 20 mins of HIIT 3 times a week will keep your heart in shape and also your body in shape! 

Sleeping 
Sleep is vital to getting the best out you, you cannot perform to your full potential when your run down and exhausted, trust me! 
I always make sure I go to bed about 9 on a week day as I get up at 5 so I try to make sure I get at least 8 hours sleep a night to make sure I am well rested for the day ahead,I am rubbish without sleep so early nights are a must! 
Weekend bedtimes are obviously a bit later... sometimes, but always making sure I get in 8-9 hours sleep. 
Rest days are also important to make sure your body recovers from the training you are doing. 
I am not a fan of rest days... but I am getting used to them, I use them to write my blog and study for my PT exam. 
I also use rest day as my cheat day - 1 cheat meal a week to reset my metabolism and also to make sure I dont deny myself of anything completely.  
You are more likely to stay on track with clean eating and training if you allow yourself a treat every now and again! 

So have a look at your programme and see the tweaks you can make to ensure your training to your best potential!

Workout Wednesday - Burpees

Burpees have a bad reputation, it is very rare I come across someone who likes doing burpees, but like all exercise they are really good for you and should be in your workout!

They are a good HIIT exercise and can be done in sets of 30 secs on and 30 secs rest. Do this for 5 sets and you have got a good cardio workout happening straight away!
They work your entire body and burn alot of calories, so why wouldn't you like them? They boost your endurance and strength, so overall they are a very effective exercise and like any exercise the more you do it the better you will get at it!

Once you have mastered the art of the burpee, step it up and in some weights for the jumps with dumbells or a kettlebell swing instead, you could also add in a wall ball exercise as well just incase the burpee isn't hard enough!

The post holiday body - what happens now?

 

So you have been working hard for months getting your body 'bikini ready' you have the holiday and now is the time to relax, eat what you like, workout if you feel like it and all round relax and enjoy yourself, then you arrive home, look at the killer tan you have from holiday, but then notice the body you worked so hard for, well it is no longer there. 

First of all welcome to the holiday club, I had almost abs at the beginning of my holiday, now not so much, I am softer than I was 10 days, I haven't gained any weight but I am feeling out of shape, but you know what I had an awesome time away, add good food, worked out and relaxed, and now I am back I know I will clean up my eating, get back to my full workouts and get back to where I was in no time! 

I make an effort to workout on holiday not because I force myself but because I enjoy my workouts, I went lighter on the routine for the past 10 days, spending about 40 mins doing different weight exercises and 20 mins of cardio and abs each day to keep me active, I also swam alot during the day and we walked every where which is always an added bonus! 

As we were staying in an apartment we had the advantage of being able to cook our own meals and then eating out at different restaurants and picking exactly what we wanted to eat.

I love all inclusive but having this change meant I drank less, ate healthier and basically got to make my own choices - no chips! 

I ate pizza, bread and crisps and had ice cream of course, I think the gym helped balance it and some days I got bogged down with weight worries but then I took a step back, knowing it is only 10 days and that I am away to enjoy myself! 

So now it is back to the grind, I got straight back into my routine yesterday when I returned and cleaned up my eating, today was my first day back properly weight training - chest and back - but it felt so good! Yesterday was cardio and HIIT session, both felt awesome and I don't actually feel too bad, which was good! 

So if you are heading on holiday and unsure of eating and drinking my advice would be everything in moderation but also relax and enjoy yourself. You know you can sort it out the minute you get home, if you have the chance to workout then go for it 3 times a week just to get the body moving and trust me it will make you feel so much better! 

Happy summer holidays!

Workout Wednesday - Work those arms

Summer is upon us... (sorry Australia) but for me summer is here and so are the sleeveless tops and baring of the arms!! 

Whether it be a party, your wedding, being a wedding guest, holiday or just general everyday baring the arms, it is time to get those arms working, build up those muscles and get rid of the dreaded bingo wings! 

Here are my top 5 exercises: 

1. Bicep curl - choose a weight that you can lift, but also a weight that is heavy so you can feel the exercise - don't worry about being "bulky" because you pick up a 6kg instead of a 3kg - and curl! 

A simple yet effective exercise that will build up those biceps and the shape in your arm. 

2. Tricep dip - again choose a good amount of weight, hold it behind your head, then pull up the weight and dip. This is perfect for the triceps aka the wings area. Tighten these up to avoid the bingo wings and again shape up those arms 

3. Shoulder press - ok so not technically your arm, but part that area and nothing rounds off a nice shape like a good pair of shoulders! The shoulder press is a great exercise to target this area. Take 2 dumbells and hold your arms like you are flexing, press the weights above your head in a controlled motion and bring the weights back down. 

4. Chin ups - these will focus on your back as well as your arms. Depending on how you position your arms will depend on what muscles you work the most. My pull up position works mainly my biceps and my back. 

5. Push ups - whilst these focus on the chest and abs, its also focuses on your arm and shoulder muscles. Press ups can be executed in 2 different ways - on your knees or in a plank position. If you want to make it harder add extra weight  to the exercise by laying a plate on your back. 

Do each exercise for 4 sets, 12 reps each time and you are on to a winner! Increase the weight with each set, or at least every other set to really feel it work! 

Currently

Happy Sunday! It is lovely weather here so obviously a BBQ will be happening this afternoon and we may be able to actually sit outside! 

So here we are with 5 weeks exactly to go until holiday, infact this time in 4 weeks I will be last minute packing ready to set off the airport :) 

But with 28 days to go there are still 27 workouts to be had, I have already trained today, and plently of time for last minute touch ups! 

I have achieved alot in the past 4 weeks and I am excited to see where the next 4 weeks can take me. 

Body wise I am actually feeling pretty good, I am leaning out nicely but keeping the muscle and achieving more definition now, for the next 4 weeks I am cutting carbs to be very low with high protein, no cheat meals and good quality workouts and meals.

I am also trying this cleanse... one of the girls at work says it is great for clearing all the bad stuff out your body, this is one is particularly good for heart health and clearing the arteries, I am 2 shots in and oh god it is gross! The mixture is garlic, lemon and ginger, I will post about it if it is successful but at the moment I am not so sure! 

I am also switching up all cardio to be fast paced, HIIT interval training, with an endurance session on a Saturday, I am using the treadmill for up hill sprints, skipping rope and kettlebell swings to get the heart rate up and the body really working. 

Have a lovely, content Sunday and wonderful week ahead!

 

Currently

A little late this week - I had a weekend of family, friend and of course gym time.

So whats new? Well as of today I am officially a WTF (witness the fitness) gymwear rep - you can use my code to have 10% of your purchase - visit the website and see what takes your fancy!

Use WTFRHI at the checkout for your discount!

Fasted cardio is going well - I think the mix of clean eating and fasted workouts is really kicking off the bikini body - I saw a peek of abs Saturday guys, for those of you who follow me on Instagram will know that abs is on my list of fitness goals!

I have 6 weeks until holiday so I am hoping for some real progress and some real definition to appear before I leave!!

I am tracking my calories again because I like to watch my eating and make sure I am on the right track and not over or under eating!

I am tracking progress with pictures rather than weight and measurement this time as I like to see the progress pictures next to each to see how far I have come.

Have a wonderful week whatever you may be doing, eat well, workout and above all enjoy your life!

 

Workout Wednesday - Rowing machine

I have a love/hate relationship with the rowing machine - when I switched gyms and they don't have good rowers then I realised how much I missed it! 

Thankfully my other gym (yes a member of 2 gyms) does have a rower, it is a good rower and oh man does it feel good to be back on and rowing! 

Rowing works your entire body, from your back and shoulders right down to your legs - take a look at this picture to show just how many muscles it works! 

It is the perfect exercise to improve your endurance and increases heart function. It is also a good calorie burner so if you are looking to lose weight this is the machine for you! 

It is also a low impact exercise so if you are looking for something that is going to be less of a strain on the joints again this is an ideal exercise. 

Overall it is a total body workout - I do around 20-30 minutes on the rower on level 9-10, the more resistance the stronger the pull and the more you will work! 

Lift like a girl

I don't know why but I have become more and more sensitive to the phrase "like a girl" recently, it might because the blogs, women I follow on Instagram etc are highlighting being a strong, independent woman that I have taken on their mindset, the face I am comfortable in my own skin and also probably that I am training with boys and its all I hear!

The other day I over heard some guys talking in the gym and he said "come on, do it properly, your doing it like a girl" and then this morning a guy couldn't lift heavy and he said to his friend "eugh I feel so girly".

It frustrates me because well I could easily turn around to these guys and correct them as I can squat heavier than one and lift heavier than the other - I know this for a fact as I have seen them train!

But I don't obviously because are they going to care/listen - no of course not because they are already set in comparing weak performances to being "like a girl".

I feel that men like this fear strong women, I am lucky that my boyfriend was raised by a strong woman so he encourages me to be stronger and fearless - sometimes he does use the phrase like a girl and he gets a look ;) but he would never put me down because I was a girl, if I can't do something it is not determined by my gender it is determined by my own strength.

I posted this on Instagram for International Womens Day and also because it is my favourite image to show that doing things like a girl is NEVER a bad thing unless you make it a negative!

Working in male dominant industry (marine industry) and training with men 7 days a week really makes me want to stand up for women and represent us as the strong, independant women we all are!

If the men in your life can't encourage you to be this, ignore it and do it anyway - they will either accept the change or you know you are better off without them - I have known so many men who think strong women are out of control, or women who believe in womens rights are "lesbians" I don't have time for people like that when I want to build a brand that empowers women and encourages them to shine!

So friendly reminder on this Monday - lift like a girl, run like a girl, think like a girl and act like a girl, because you are awesome!

Workout Wednesday - Russian Twist

Having a strong core is as important as any other muscle and you should ideally be adding a full core session into your routine - I do mine the same day as I do my cardio so my session is split with 45 mins cardio and then 45 mins abs.

So Russian twists are an awesome for targeting all ab areas - they can be done in a variety of ways if you are new to this exercise then I would start slowly and build this exercise up!

Sit on the floor and bring your knees up with your feet flat on the floor - if you have done this exercise before then elevate your legs so they are still bent at the knees but now in the air.

Sit up with a slight lean creating a V with your body.

Using a weight or kettle bell - I use an 8kg kettle bell, twist your torso from side to side keeping your core engaged and your back straight.

Repeat this for 12 reps 3 sets.