Epsom Salts

I have been reading alot about epsom salts lately, so when I passed a bag for sale in a shop I thought why not give it a go!

So why have an epsom salt bath? Epsom salts have alot of health benefits from soothing aching muscles to drawing toxins from the body, so what better time to start than after a hard few training weeks and Christmas period?
Stress is prone to draining the body of magnesium - taking a bath is always relaxing anyway but the epsom salts contains magnesium so by bathing in epsom salts your body with absorb the salts and replenish the magnesium levels - magnesium helps produce a mood enhancing chemical called serotonin making you feel calm and relaxed.

Aching muscles after a workout? Take a bath! The combination of hot water and salts will help you and your muscles relax. Again the magnesium absorbed through the body helps regulate muscle and nerve function as well as helping flush the body of lactic acid which is built up during strenuous workouts.

Aching feet after a long? Soaking your feet for ten minutes in hot water and salts can really help improve circulation, relieve aches and pains and reduce inflammation. Perfect after a long day on your feet, after wearing heels or even after a long run!

There are also articles saying that it works as a clenser from being ingested - this is a different salt to the kind you put in your bath and also due to side effects it is recommended you check with the doctor first to make sure it is ok! I haven't tried this and wont - I tried a detox once and it had the worst effect on my body so never again!


I have only had two baths with epsom salts so far so really I don't have anything wise to offer yet as two baths is not enough to tell anything but time will tell!

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

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!

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!

Winter is coming - make sure your exercise motivation isn't leaving!

The nights and mornings are darker, its colder and your bed or sofa is way more appealing! 
Don't get me wrong we all feel like this, some mornings I could quite happily stay in bed where it is warm and cost, but the harsh reality that I have to get up and go to work anyway makes me get my butt moving and off to the gym. 

I have actually just changed jobs so I now work shifts, early one week, lates the next so my routine is going to be all over the place! But I just have to make it work! 

So just because it is colder and darker does not mean that the exercise routine should cease and the "winter bulking" commences oh no! Summer bodies are built in the winter, this is when you can get your best work in ready for that lovely summer holiday I know you are already dreaming of! 

So how can we keep the motivation we had over the summer when the mornings were light, it was hot and clothing kept us less than covered? 

Here are some of my tips:

• Push through - ok sounds simple and it is! Once you get there you know you are going to enjoy it! Don't think of it as a chore, think of it as a fun way to start or end your day.
• Keep the end goal in mind - strength, fitness, weight loss or just better health, whatever it is keep this in mind, and let it fuel you
• Get social - I find social media a great place for motivation, especially Instagram! Follow your idols and get inspired seeing them workout and let this fuel you 
• Pick a buddy - go to classes or exercise with a friend - you are more likely to go so you don't let your friend down
• Get prepared - prep is everything, from food to preparing your clothes, if you are going to the gym in the morning, pack your bag and lunch ready for you to pick up and go layout your gym clothes and then all you have to do in the morning is get up and go! Equally take your gym cloths to work with you and go straight from work, skipping the middle man of your home where you are more likely to sit down and forget all about the gym! 

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!