Fitness Friday: Current Workout

Hello there!

Fitness recently has been a topic that I just haven't been able to get my head around.

I absolutely love it and still enjoy going to the gym and trying out new exercises, however with my training in work being seemingly endless and the copious amount of paperwork and appointments involved in buying a house it has definitely taken a back seat in reality and in my head.


The last two weeks though I have been getting back into it with all of the muscle ache to go with it!

Here's my latest program:


5 minute warm up on the cross trainer - a lot of people have a bit of an obsession or a loathing of the cross trainer, I have neither. I think it's useful for my 5 minute warm up as it loosens my legs and arms and gets my heart rate going!

Image from Technogym

After this I've been getting on the Wave Machine - it simulates speed skating which means your legs move on pedals in a similar way to a cross trainer, but instead they go out to the sides. You can stand in 4 different positions, leaning on the hand rail or standing freely for the intensity to be in different muscle groups, but essentially it targets your glutes, hamstrings, quads, lower back and if you manage to balance and stand up for whole time then you'll target abs as well!
I've been building this up as my lower back has a weakness but 10 minute blocks at a high level of 12 is how I've been doing it. The higher the level the wider the pedals move apart, therefore making it more difficult.

Once my 10 minutes on that are up (and I'm dripping in sweat, it really gets me working hard!) I head to the mats.

Image from Lifehack.org

At this point I've been working on my Bulgarian Split Squats. If you don't know what they are you can view this video on youtube of Erin Stern.
I've been varying my weights whilst I get comfortable with the balance and the motion of squatting essentially on one leg, but I definitely need to work harder and squat lower, I am nowhere near Erin's level of almost hitting the ground with my lower knee where I've dropped so low, I need to work harder!

I've also been twinning this into a superset with tricep dips, and using the bench for those putting my feet as far out in front of me as I can. My shoulders are starting to look better for it but I can't say my triceps look any smaller! The arms always take such a long time to get smaller and show muscle.

Image from Women's Health Mag

After doing two sets of each of the squats and tricep dips I've been using 2 4kg dumbells and doing another super set of 15 x lateral raises followed by 15 x shoulder press. My shoulders need so much work and they burn after doing almost anything, I need to vastly improve on this area too!

Once I've completed this I get back on the Wave machine for another 10 minutes, as long as I've got some decent music plugged in this second set can go faster that the first set!

Needless to say I come off it a bit of a sweaty mess, last night it actually almost ran off my nose, then you know that you're working hard!

Then I get back to the mats. I've been loving doing some glute bridges recently as they were something I'd never tried before, here is a video for you to see. I've been trying to do them with a 5kg or 8kg weight to make it a bit more difficult, but you can feel the burn in these and the bonus is its a lying down exercise too!

Recently I've been getting as much ab and core exercises in as possible, planks are always the best but I can't say I'm good at them.
I actually prefer side planks with dips so I do a couple of them too,

My lower stomach area is definitely my worst feature, so I've been working double hard on doing leg drops but have to be careful with my lower back. I either hold a weight and alternate left leg, right leg and then both together, or I go crazy and do a many together as I can and I'm definitely improving.
I've been trying to push my hips up at the last minute to do a reverse crunch too and it's a killer ab combo!

So this is what I've been doing recently, trying to rev up my metabolism again and get back into fitness with some completely new exercises.

What have you been trying out recently? Have you mastered Bulgarian split squats? Do you have any tips?

Are you a fan of the Wave machine for burning calories and getting you sweaty?

I'm aiming to lose some pounds that I've gained recently, hoping to lose half a stone over the next few weeks by getting back into exercise and reigning in my diet.

What are you fitness goals?

L xxx

Fitness Friday: Tips from Personal Trainers

After my post last week where I shared my tips that I found help me to get back into my work out routine in the new year, I thought I'd share with you some tips I've found from personal trainers that might also work.

It's always the second and third weeks of January where motivation starts to disappear and you can easily fall back into your old ways before you've even realised it!

So here's some of the best tips to help you keep on going:

1) The image you have of yourself will define what you will work towards - get a mental image in your head of what you want and keep it there. This is why I love pinterest and instagram for providing inspiration all the time and giving me something to work towards. Find something that will work for your body type and work on it.

2) Eat MORE good food MORE often - love this one! Snack more on veggies, keep your protein intake regular throughout the day and don't let your blood sugar drop. I try and eat every few hours, this means I never get really hungry and get to the cravings stage so I don't ruin my hard work. It REALLY helps and although you might think its weird to eat more food more often, as long as its the right food it won't cause you to gain weight. Since January I've been so hungry I've barely stopped eating but as its all good food its OK!

3) Carbs are GOOD - Carbs are necessary and without them you won't really get very far. Make sure you have them for breakfast and lunch especially as it will carry you through the bulk of the day, and particularly before and after a workout to fuel yourself and your body. I'm talking brown rice, oats, wholewheat pasta, sweet potato and quinoa, good carbs to keep you going and on track!

4) Don't let your body adapt - We're all guilty of getting into habits, it's the easiest way to make sure you keep going. Initially making yourself go to the same classes to create a habit is great, but after a while your body gets used to it and it doesn't have the same effect. Keep changing it up, try and go to a different class on the same day at the same time to keep your habit, go for a run outside instead of the gym or go for a hike on an unpredictable route. Anything to vary exercise will make sure you get the best out of it. I'll be doing body pump tomorrow morning and I might go really heavy for a different track each week for the next few weeks to shock my muscles into working harder.

5) Don't go all or nothing though - Stay consistent in terms of efforts, don't run every day for 2 weeks and then give up because you've got blisters and shin splints. Allow your body time to build up and recover but keep pushing and don't give up just because you ache more than normal.

6) Prepare everything - Workouts and food in particular. Don't turn up to the gym and wander around deciding what you're going to do, write it down or plan it all in your head and just go for it whilst you're there. Same goes for food, prepare your meals and plan out when you're having what meal, it will help when you're tired after a workout just want to eat, and stop you from going for a takeaway or a ready meal! One of the easiest ways I've learnt to do this is to prep a load of meals on one day and portion them up. You can then freeze some for later on and keep others in the fridge. I also find having cooked chicken and a tupperware of ready cooked quinoa in the fridge helps as I snack on that instead of crisps!

7) Perfect your form - Before you start piling the weights onto the bar make sure you know what you're doing and your form is correct or you'll injure yourself before you start. Not only that but knowing your form and performing the full range of each movement for each rep will get you the most out of each exercise that you possibly can; i.e. squat lower, push up harder and stretch further, it will make you sweatier without a doubt!

8) Focus - This means ignoring your texts, calls and emails whilst you're in the gym. Focus on what you're doing for the 30 minutes or hour you are exercising, not only will this make your workout seem like it goes faster but it will also ensure you get the maximum out of it too. Blast your favourite music and concentrate.

9) Hydrate - The most important factor in weight loss and exercise. Don't forget to stay hydrated and keep a bottle of water near you, I carry one with me all the time and the benefits are endless!

10) Make a record - Take photos for a before and after. You don't need to put these on the internet (I certainly haven't!) But it can help to show you progress that the scale might not. I've also started to keep a journal of my dirt and exercise habits so that I can see progress. An increase in distance when I run, or a change in pace, an increase in weights or just about anything really. I'm hoping it will give me a boost when I see how far I've progressed or how my body has changed.

What do you think of the tips? Are there any that stand out to you that you think might help? 

I know I need to keep changing up my classes and exercise and definitely need to prepare my snacks better!

L xxx

Fitness Friday: New Training Program

Hey there! Happy Friday afternoon!

I've been anjoying posting a lot more fitness related posts every Friday afternoon in between my usual fashion, beauty and life posts. If you've enjoyed any of them in particular and want to see more of them let me know. So far I've reviewed some products such as coconut oil and protein pancakes; shared my latest training programs; listed some of my favourite motivational blogs and fitness gurus and lastly showed you some of the recipes I've been loving lately.

Today's post is dedicated to my latest training program. I've been working hard the last few months without much in the way of change in the scales. So I've changed my routine around a bit and have started to lose some fat! I was so pleased i cannot wait to continue and lose a few more pounds of it.

My latest weigh in showed that I'd lost 4lbs which I was happy with but 1lb was of muscle which is not the way to go. Nevertheless I'm trying to stay positive, eat lots of protein, consume more protein shakes as I have slacked off on them for a bit and keep working out.

So my new program! It's very similar to the last which I absolutely loved. The last one was a full body workout with moves that incorporated multiple muscle groups at a time and it was great. This one is similar in that way. It's full of supersets where I have box step ups, squats and lunges all with heavy weights followed by the rowing machine. I repeat this circuit 4 times before getting on the cross trainer for 10 minutes for some active recovery.

After this I then use the chest press and superset it with tricep extensions, followed by the low row superset with bicep curls. This is then followed by a further 10 minutes on the cross trainer before my core work. This involves the pilates 100 and then 5 roll downs which I repeat twice.


I've only done this a few times so far as its so new to me but I really enjoyed the feeling that I could increase my weights so much from what my trainer had written down. She'd been far too lenient with me and was laughing that I'd increased them so much on what she thought. 

It's such a great feeling to know that I've improved so much on what I used to be able to do. I just wish that my running was going as well as the strength is!

I read something the other day which has stuck with me so I'll leave you with it too:

'Don't concentrate on your weight going down; concentrate on your weights going up'

L xxx

Fitness Update

Hello!

I thought I'd start today's Fitness Friday off with my own personal fitness review. A few weeks ago i attended a session with my trainer and I'd been working so hard to get a few pounds off. 

If you've never read a fitness post of mine before then let me fill you in. I'm 5ft 9 so quite tall for a female and a few years ago I weighed a little more than I do now. A few years of uni binge drinking and late night take aways meant I'd piled on about 14-20 lbs (I'm unsure exactly as I've never been someone who weighed herself).

Due to stress i found myself feeling ill after every meal and kept getting stomach cramps so I ended up changing my diet completely cutting out crap food, dairy and bread, and citrus fruits as they were too acidic for me. I lost 17lbs and ever since have been OBSESSED with food in a good way and I absolutely love going to the gym, planning my meals, and generally eating as who doesn't love that?

Obviously i love a binge like everyone else but I've totally changed my lifestyle over time and now i don't crave bad food unless I'm hungover, I combat stress with exercise and I'm generally enthusiastic about the whole thing, reading and researching new foods, recipes and workout routines.

However as with all stories that go along this line, even with my relatively healthy diet and regular exercise, usually 4/5 times a week I've been finding it hard to shift some pounds. I'm not overweight by any means, my BMI is 22 and I regularly do weights so probably have more muscle than others but I'm really conscious of trying to get my fat % down. 

I actually can't remember my specific percentage as my trainer keeps it all recorded for me, but i was OVER THE MOON when I had lost 3lbs of fat the last time I was weighed. It was a huge confidence booster and I was so unbelievable happy.

I've got a long way to go to getting where I want to be as I'd like to lose a further 10lbs of fat before the summer but I'm clearly doing something right this time.

Moving on from that my trainer also gave me my new program which is AMAZING! I'm so into it at the moment that I could scrap all my classes and running just to do it, but I need to keep up my stamina in the others too.

This routine incorporates box step ups with weights, mountain climbers, lunges and lat raises with weights, and squat and press with weights.

In total I use the cross trainer, bike, rower and treadmill for short bursts of cardio and i also have a circuit of exercises to do using TRX which I repeat three times.

It's an all over body blast and although i love it it does take a considerable amount of time. Sometimes i have to cut out the third circuit of TRX exercises because there just isn't enough time during the week.

How have your fitness routines been going lately? Have you got any new programs you'd like to share?

Do you have any running tips for increasing distance to 10 miles plus?

I'd love to hear any of them!

L xxx

Fitness Update

Morning everyone!

Hope you're having a great week so far. I am spending today with my mum at Swindon's Shopping outlet as we need to get a load of birthday presents for family members.....and I can't guarantee I won't pick up a little something for myself too! I need to be good though and hopefully not pick up any more than 1 product....

Anyway, my main reason for posting today is to give you an update on my fitness plans and goals so i hope I don't bore you too much with my waffling on but it's as big a part of my life now as blogging is and I'm sure I'll be mentioning it a lot in future.

I would imagine we've all been on a bit of a health kick after the gluttonous Christmas period and kicking up the exercise a notch was my first priority. I've put together a plan for myself to kick my metabolism back into action, drop the few (!) extra pounds I put on over Christmas and get myself fit and ready for the challenges I've set myself this year.

Let's list these first:

1) 10km run on March 1st
2) Dirty Dozen on June 22nd
3) Tough Mudder August 16th
4) Cardiff Half Marathon October 5th (this is provisional...depends on how TM goes!)

These are the physical tasks I've set myself this year. I'm not a runner by any stretch of the imagination but I've started on the treadmill so that I can force myself to learn! I need to increase my distance so that i can reach 10km by March, and increase this slowly to 20km for TM in August.

If you don't know what Tough Mudder (TM) and Dirty Dozen races are then give them a quick google....basically they're both obstacle courses that require you to run a certain distance and then also tackle a number of obstacles. These range from climbing walls, swimming through ice, running through fire and getting electrocuted all before a free pint and a big party!
They sound very fun and a massive challenge for me as I'd never run further than 5km before let alone completed any obstacles like this.


My current plan is the following:

Monday - Body Combat. This will help with cardio as it burns around 750 calories per class and will help me strengthen my leg and core muscles without high impact like running does. Plus i really enjoy it!

Tuesday-Friday - Gym program. I have one at the moment which is great but I'm planning on meeting with my trainer to update my program and therefore get some new exercises related to TM training. I will need some serious upper body and core strength to get me through it! I plan on going to the gym to do this program with 20 minutes on the cross trainer or a run twice during the week.

Saturday - Body Pump. I love this class and it will hopefully help me increase the weights i can use and therefore get stronger, i just need to be committed enough to increase my weights each week!

Sunday - Run day! Sunday's will be dedicated to an outdoor run around the parks near my house. This means I will be running outside in daylight instead of on a treadmill as it's currently too dark to do this when I've finished work at the moment. As the nights get lighter again I'll be running outside in the evenings.


Having been doing this loose plan for 2 weeks I can say that it is hard but achievable to go 5 times a week if you plan your life and put the effort into it whilst you are there. It's hard to be motivated all the time especially when you don't see any results. I've been trying to eat more veg than fruit recently and have been having soup instead of fruit on my morning breaks to fill me up. That combined with increasing my water intake and I've been feeling like a beached whale!

Luckily my body has got used to it not and hopefully I'll start seeing some results soon.


Aside from these challenges I am hoping that it will help me lose about 1 stone (14lbs) and tone up my arms and core where I could do with being a bit less wobbly! I'd like to be comfortable in a bikini in case the situation where I need to wear one arises!

If any of you have some tips for my diet or exercise plans, or anything that will help me in my quest to survive TM then I'd be grateful. If you have any challenges you've set yourself this year please share them with me below, I'd love to know of any others and of your plans :)

L xxx

Guest Post - ENDED

Hey all, if you've seen twitter you may have seen I've been sent home from work. I'm not too well at the moment. I'm hoping more sleep will help. It's all I've done for the past two days.

Anyway a while ago Sophia from Bloggers Go Skinny asked if anyone would like to do a guest post on the black. It's Run by Sophia (From Tattoed Tea Lady) and Sandra (From The Black Pearl). Both L and I are trying to live healthier lifestyles and try and blog about it on here on Thursdays.

This post is our top tips for weight loss. Hope you find them helpful!

Love M

xxx 

Gym Training Program

I mentioned in last week's post that I had a new training program created for me by a trainer at my gym.

This is (luckily!) a free service as part of my membership which was a relief as I really don't have any more money to spend!

Anyway, I thought I'd share with you the exercises she has given me to do.

This routine isn't 'easy' but the exercises aren't complicated and can be done using weights that you have at home etc.

It's always hard having the discipline to actually get up and do the exercises but I always feel so much better once I've done them and after a week of doing this program I can already see a difference.

Image from 123RF.com

It's based on using your core muscles (as mine are pretty rubbish!) and just generally losing fat and toning up.

A lot of the exercises engage multiple muscle groups, and I'm all for multi-tasking!

For this you will need:

2 x 4kg kettle bell (or light weights)

8kg kettle bell (or heavier weight)

Optional:

Swiss ball

2kg weight

1) Warm up - I usually go on the X-trainer for 5 minutes to get my heart rate up and my body warm. You could cycle, run around the block, up and down the stairs etc to get your body ready for exercise.

2) Press ups - For my exercise I use a swiss ball, place my hands on either side and do 2 sets of 15 press ups. This is why the swiss ball is optional as it's the only exercise that you use it for.

You could do 2 sets of 15 normal press ups instead if you don't have the ball.

Image from Fitness Magazine

At the moment I lean the ball against the wall to help steady it, as the whole movement requires a lot of effort to complete the press up and keep the ball steady but you can move this away from the wall to make it harder, and also choose a smaller swiss ball to up the difficulty.

3) Kettle bell swing - This uses a 4kg kettle bell to engage the core muscles, particularly lower stomach and swing the kettle bell from between your legs so that it ends around 90 degrees in front of you.

You hold onto the top of the kettle bell with both hands and swing using your hips. You don't need to bend your knees much for this (as I started doing!) as this is not a squat movement.

Image from About.com

(Ignore the last image, you do not need to go that high! As long as the kettle bell swings out in front of you this is fine)

If you can feel this in your lower stomach muscles when your swinging then you know for sure that it's working! Do this constantly for 1 minute in between each exercise and it will help to strengthen and tone your core muscles and midriff, and at the end of the day who doesn't want that!

You could use a normal 4kg weight to do this and hold it at one end, just make sure you're holding it evenly.

4) Goblin squat - This is where the 8kg weight comes in! I use a kettle bell so that I can use the handle on it.

This exercise is pretty simple, all you need to do is hold the weight at your chest level with both hands, squat down making sure your heels are pressing into the ground and then after you've risen from the squat raise the weight above your head level to stretch your arms up.

Basically this is just a squat and press with a weight, it engages your legs, core and arms/shoulders so definitely a multi tasker!

Image from FitnessMad.com

Repeat 3)

5) Bike - Using a bike for this would be easiest as this is cardio number one of two in this program. The program set for me has you cycling at a low level for 2 minutes, then a high level for 2 minutes and repeating for a 12 minute exercise (normally levels 3 and 5).

The rpm's must also be kept above 80.

Instead at home you could do interval training as running for 2 minutes (high level) and then walking for 2 minutes for the low level.

Repeat 3)

6) Lat Pulldown - In my program I use the Lat Machine at 20kg and do 2 sets of 15 reps.

I have absolutely no idea how you're supposed to do this outside of the gym though so I'm going to suggest you leave it out if you're not at the gym!

Repeat 3)

7) Lunge and Curl - This is pretty straight forward and common exercise. Using a 4kg kettle bell/weight in each hand I lunge, raise back up and then curl up both arms.

This is repeated at 2 sets of 15 for each leg (so 60 altogether....killer on the arms!)

It helps when doing this if you breathe in on the lunge and out on the curl.

My arms BURN after doing this 60 times so that can only mean its working right?!

Repeat 3)

8) Side Plank - My biggest hate is my stomach, and so consequently it has no muscle tone and every exercise hurts! When I tried to do this initially it was a disaster and I was laughed at!

After doing it for a week however I can already complete the 2 sets on both sides without collapsing woo!

Basically for this one you need to lie on your side with your arm propping you up.

Then you need to raise your hips into the air so your body is in a straight line being held up by your elbow and feet.

Your other arm is then pointing at the ceiling and so your body is in a cross type shape.

If only this was the end!

You then need to move your arm that's in the air in a swinging motion (slowly! or you'll unbalance) towards your other armpit so that it sort of scoops underneath your body twisting as you go.

Image from 6packatSixty.blogspot

This is hard to get the hang of and needs practice to stop you wobbling all over the place.

I find watching my moving arm makes it easier and make sure that your fixed arm lines up directly below your shoulder, if it moves further away you could injure yourself.

Repeat this 10 times on each side, twice.

The first time you'll die, but the third time I did this today and I managed it, it just takes a little time.
Once you've got the hang of it you can also add in the 2kg optional weight and hold this in your moving hand....maybe one day!

Repeat 3)

9) Pilates 100 - This is a dream compare to the side plank!

Lie down on the floor with your legs bent like you would to do crunches etc.

Curl up and raise your shoulder blades off the floor by a good inch, and pulse your hands at your sides in groups of ten, counting to 100.

Image from VideoJug

I don't ever feel this but my stomach muscles shake! So I know I'm doing it right...

You could start off doing 2 sets of 10, 5 times to get to the hundred, aiming to do a full 100 in 1 go at the end.

Repeat 3)

10) X-trainer - This is my favourite exercise.

Using the interval training preset profile (i.e. the one that looks like a castle top, up down up down etc) you will need to put this on level 4 for 10 minutes, keeping you speed up to 120+ rpm's. 

You can again do whatever interval training you like, at home walking/running is the easiest.

Hope you enjoyed looking at my program!

I would love to know if any of you will be testing some of them out, they really are doable at home aside from the lat pull down.

As I've said, having done this 3 times I can already see a difference in my stomach which is great for me as I really want to get it toned up for my graduation.

I'm down to 7 weeks now, I'm hoping to lose 1lb per week but I'm not sure how possible this will be with eating so much protein!

As long as I'm burning fat I'm happy :)


I always use Pinterest for some exercise inspiration:

 

Would you try any of these exercises? Do you have your own fitness program?

I would honestly love to know so leave a comment!

L xxx

Bloggers Unite to Loose Weight No2

So 1 week has passed since my First post, found here if you fancy a read.

This week has been up and down for me if I'm honest. I seem to keep having busy weekends (not a bad thing) but I struggle to be good when I'm out with friends and celebrating.

This weekend was a huge one for me. One of my closest friends from home got engaged! I was so excited I spent Friday night making her a wedding planner so I skipped dinner and traded it for a peanut butter corenetto! It was amazing.

For me now I'm trying to be good during the week so at weekends I can let myself relax a bit. This seems to be working for me as I don't excessively over indulged at the weekend.

During the week if I crave something I have it.....But if it's bad for me I make sure I exercise enough to burn it off. On Tuesday I couldn't get fish and chips out of my head. So I went for a run with my debit card in hand and told myself unless I ran for 40 minutes I wasn't having it. I'm quite bad at bribing myself with things to exercise but it works for me.

Exercise

Exercise is now becoming a battle. I'm running further which I love but I'm now finding my hips are so painful it's stopping me going further rather than my fitness. I think a trip to the doctor is needed soon for a check up and maybe some new trainers. I was hoping I could last till Christmas without trainers but I'm not sure that's the case.

Food

Last week I picked up the hairy dieters cook book and for anyone dieting or trying to eat better I can not recommend it enough. It is full of amazing recipes. Most are pretty easy to cook too.

For me food wise the best thing I can do is eat as much food that I cook myself as possible. I tend to do a huge shop then cook a lot for a week and freeze a lot of meals so that when I'm lazy I'm not grabbing a frozen pizza or take away. I used to eat a lot of take away.

The hairy bikers have an amazing sweet and sour chicken meal which comes in around 450 calories with rice but today I wanted to share with you Chinese Yuk Sung. It's such an amazing dish and with the lettuce comes in at under 250 calories!! I've given this recipe to so many people and the hardest thing is chopping some veg. 

I'm finding Chinese a popular food choice to cook as their meals are reasonably low cal when cooked yourself.

Ingredients needed sorry for the blurry photo. I always use white wine vinegar for it as it's what I keep in the house.

To start with spray a non stick pan with fry light and crush the garlic into it. Add the grated ginger and finely chop the spring onions and add. 

Finely chop carrots (I tend to grate them as I like them small) celery and chop the water chestnuts in half.

Turn the heat to medium and gently fry the garlic, and spring onions for a few minutes. Then add the minced pork and cook until the pork is sealed.

Once the pork is sealed add the chopped carrots, celery and water chestnuts and cook for 4 - 5 minutes.

Next add the vinegar, soy sauce, oyster sauce, cornflour and Worcestershire sauce

Cook for a further two minutes until  vegetables are soft and meat is cooked (I forgot to add sweetener today and tasted no difference)

Spoon a quarter of the mixture onto a bed of iceberg lettuce or into little gem lettuce leafs.

Weight loss

This week even with a naughty weekend (yet again) I lost another 1lb. I'm happy with this as I'm still getting to enjoy my food while gradually losing weight and I'm hoping to adopt a healthier life style now more than a diet.

One thing I'm really noticing now is my jeans feeling baggy. I'm pretty sure that only started this week. So far I've found it frustrating that the scales were saying I'd lost the weight but I didn't feel it. Though I still look in the mirror and I'm not seeing much shred from my stomach and bum it's nice to have my jeans feel loser and it's pushing me more.

So that's this weeks update. Hope you liked the recipe in it. Would you like to see more healthy ones? How is your weight loss going if you're trying?

Love M

xxx

Don't forget to check out some of the other lovely bloggers doing this challenge

http://www.fashionfloozy.co.uk/

http://www.hollys-beauty-box.blogspot.co.uk/

Bloggers Unite to Loose Weight

After asking on twitter whether you would prefer a post on tan or my progress on my couch to 10k post I wrote a few weeks back (link) I was contacted by Holly from Holly's Beauty Box to see if I wanted to be included in her weekly  bloggers unite to loose weight  posts. I thought this was a great idea and I think being involved in a group and documenting your progress weekly helps you to achieve your goals. I find I feel more guilty if I do gain weight if I know others are following my progress.

These's are the Do's and Don'ts suggested by Holly and if any of you fancy joining this too you can get in touch with Holly via her blog (linked above) or twitter (@holly1986)

• DO's
• Do highlight your aims in terms of health, maintaining weight loss, losing weight, eating better, toning up. Whichever your aims are, highlight them. 
• Detail your plan - how you hope to achieve your target. 
• Detail your moods within each weekly vlog and blog entry.
• Do award yourself! theres bound to be something you really want, a dress or something, so detail what that will be and upon achieving your target  award yourself with your item of choice!
• Make sure youre completely honest, your vlogs are also helping other people and they need to see the highs and the lows!

DONT's

• The rules are, no-one states their start weight! 
• Dont fail to vlog on a weekly basis or its unlikely you'll stick to it
• Don't lie in your vlogs! youre only lying to yourself! 
• Don't make unrealistic goals.

My aims

I should mention I originally started trying to run back in June and get my fitness up but didn't match my diet with it. For the past 5 weeks I've matched a healthy eating plan and exercise and have so far lost 10lbs. L and I also send each other motivaional photos of gym quotes or bodies we want. Seeing amazing photos of Kelly Brook makes me want to put the chocolate down ha. I love her toned curvy shape.

So my aims are for regular exercise. I am for everyday, it's rare this will happen and usually I will exercise between 3 to 5 times a week. In the evenings sometimes I don't feel like it and if I really am tired I won't push myself. The exercise I am to do is a run or Jillian Michaels 30 day Shread. 

Food wise I use My Fitness Pal app which is an app I would recommend to everyone and anyone. It's so great to track what you eat and calorie count which is something I wouldn't do with out it and the support from others using it is great.

Exercise

As mentioned above I run. I find road running a great form of exercise to really burn fat. Back in June I struggled to run for a few minutes now I can run for at least 35 minutes solid or 3 15 minute runs. The key is to start slow. The couch to 10k app is another great one to follow. I followed solidly for 6 weeks then did my own thing. It's great for non runners as the first week is run for a minute walk for 90 seconds and you do that 8 times. sounds easy right? If you've never run it'll make you out of breath. As I said by week 6 I just wasn't feeling it. I didn't want to do solid 20 minutes of running and kept finding myself an excuse not to do it. I decided to then do my own thing. This started off doing 6 minute runs 2 minute walks and I just increased the run time as I felt ready and kept the walks in. Some days I now run 10 minute blocks some days I'll run for 35 minutes. With running do what you want. Have upbeat music, carry water and plan your route before hand. Once you start actually running what you think is a long distance doesn't actually turn out to be that long.

The other exercise I do is Jillian Michaels 30 day shred. I use this as my toning tool. It's a simple concept exercise daily for 20 minutes. 20 minutes is all it takes but my god it's harder than you'd think. I end up a sweaty mess. She works by doing 3 minutes of strength, 2 minutes of cardio and 1 minute of abs and this is repeated 3 times with a 1 minute warm up and cool down. This is great for if you are short of time and need inspiration to keep you going. All you need is weights (I picked them up from TK Maxx and a mat, I use a blanket) and the dvd is cheap on Amazon. I add extra sit ups to this work out now. On Tuesday I did the level two for the first time. Hello plank pain ha!!

Food

With the app I try to stick to 1200 calories before exercise and it's surprisingly easy to do.  My breakfast is either cereals or yoghurt and fruit and a black coffee. Lunch is green tea with salad, soup or left overs and Dinner is usually a slimming world recipe or one of The Hairy Dieters recipes. I fully recommend this cook book. I will include a recipe a week on here. Snacks I have more fruit or veg, humous, crispbreads, chocolate or a frozen muller light.

Freezing muller light kind of makes me feel like I'm having ice cream. I also keep a big bar of chocolate in the fridge and if I want it I'll have 4 squares a night. Diet coke is also only 1 calorie for a sweet treat.

Aims

I weigh once a week on Tuesday and don't peek at my weight before this. If I've had a bad week I'll still weigh as it's important to know where I am.

This week I will be going to celebrate a friends birthday. If I have an occasion like this I won't log my calories for the day but will pick healthy choices like having gin and tonics and will do extra exercise. For weekends if you want treats have them. For the rest of the week it'll be sticking to my food plan.

I also plan to run three times this week. I really want to up the exercise as my holiday is in 4 weeks and I aim for my thighs to not touch in the middle. Being pear shaped makes me feel really out of proportion and I'd just like a toned lower half and smaller arms.

On holiday I will be exercising still but not worrying about food. Long term I want to maintain healthy food and exercise to feel happy and confident with my body.

Hope you like this post and I'd be interested in reading yours if you are sticking to something like this for inspiration.

Love M

xxx

Gym Rat

Since January I've been going to the gym/pool/classes around 4 times a week.

My main aims were to lose weight, tone up and generally get fit and healthy again.

I get stressed out easily from Uni work and other things, so the gym really helps keep that under control, otherwise I get ill with stomach cramps and headaches, nice!

After deciding on joining Bannatynes, I threw myself right in at the deep end and had my personal training session where my really nice female trainer took my height/weight measurements etc and devised a work out for me to do.