Tuesday 30th January 2018

Today was Shoulders & Chest. This session had to be squeezed in as I was quite busy today, and a few unexpected life things got in the way. However really pleased with mindset and still managing to fit in a great mini session despite feeling I couldn't get a full session in. 

Still maintaining a solid 1900 calories on training days.

Shoulders & chest session:
(mini workout)

BB shoulder press seated (Love this a lot :) ) reping 55kg
Seated DB Lateral raise
BB Chest press
DB Chest press
DB fly standing off of incline bench
Single arm lateral DB Raise 
20 mins cardio

Food intake:

7am Whey, oats, frozen berries

9am egg whites, oats, strawberry jam, rice cakes

Intra shake had during training

2pm Baked Cod, new baby potatoes, sweet potato, asparagus, courgette, broccoli

5.15pm Baked Cod, brown rice, asparagus, courgette, coconut and almond butter

8pm Baked Cod, brown rice, asparagus, courgette, coconut and almond butter

10pm Greek yoghurt, whey, jelly, frozen berries, coconut and almond butter

Really great session today given the time restraint and absolutely loved having fish in my diet today after probably not having it for probably 2 months. 

Mindset - strong x x x

Monday 29th January 2018

Today I trained Back which was a great session. Fine tuning food intake as I go now just to allow a little variety so I'll try and post a little more, there won't be great changes to start with, I'll be keeping supplements similar also. 

Since Saturday I decided to take my training for the next few weeks into my own hands as the current training and nutrition style was a little too much. I have 15 weeks to go, so not feeling the need to be so drained so far out. 

Back session:
(After doing deadlifts on Sunday I had to tweak this session not to load my lower back which was easy to do) Squeeze and feel on all exercises was amazing.

Seated Resistance machine row
Plate loaded machine rows
Thick Grip Watson Bar row 
Lat Pull down, wide neutral grip
Single arm machine row
wide grip cable Stiff arm pull down
Hanging leg raises
Ab crunches
Cardio (20 mins)

Food intake:

7am Oats, egg whites, ketchup, chia seeds, frozen berries

9am Oats, whey, Jam

Intra workout made by moi

1pm Chicken, New baby potatoes, Red pepper, cherry tomatoes

4pm Chicken, sweet potato, Carrot

7pm Lean beef mince, Carrot, cherry tomatoes, sweet potato, coconut oil

9.30pm Greek yoghurt, whey, coconut and almond butter, fibre one bar

Really happy with todays session, food intake and general feel.

x x x

Sunday 28th January 2018

Today I visited some really special people in Brighton <3 and took as much food prep with me as I could. I absolutely Love Brighton ad the friends I have down there.

After my carb up last night I slept really well and do feel more energetic today.

Training day calories:
1,900

8am Oats, chia seeds, frozen berry mix, egg whites, broccoli, ketchup

11.30am Chicken, rice, cherry tomato, ketchup, coconut oil

2.30pm pre workout Oats & whey

Intra workout aminos

6.30pm Post workout whey and popcorn

11.30pm Chicken, broccoli, light Mayo, oats, greek yoghurt, coconut oil, dark chocolate (Last meal of the day just trying to get a decent level of calories in as I would have been a little too low for the day, it was also late so I went for what was easy to get hold of)

Todays training was slightly different, after being at my old gym, and after having feeled so fatigued the day before I simply wanted a light hearted enjoyable session. Something that made me happy to do.

Training at Withdean :)

BB Deadlifts (3x5@150kg PB)
Bulgarian split squats
High wide foot leg press
Pull ups, wide thick grip
Seated DB Shoulder press
Seated DB lateral raise
30 mins Cardio

All done in a light hearted manor just to burn calories and to primarily allow me to feel excited by the gym after a tiring last 2 weeks grinding through my sessions.

Much love x x x

Saturday 27th January 2018

Today was meant to be a training day... It seems that I'm becoming way too fatigued with the current training and diet approach. I really struggled to get my head around deadlifting again. I think it's partially because I'm very tiered and partially because I know how draining the session is and feeling tired does not help me mentally prep to do the session. 

Today I made the decision myself to carb up. I'm tired a lot, and its draining on myself, my mental state and those around me which I absolutely hate. 

I decided after having training day carbs, I'd have a carb refeed in the evening to help boost sleep and recovery so I can keep reaching a high level of training. 

The most important part of my diet and training currently should be gym performance, and personally my relationship with those around me. My shoot is 15 weeks away so I have ALOT of time anyway. I am in no rush and I wanted this process to become stress free. 

I primarily used Carbs this evening to carb up with as I think their rather enjoyable. 

Take care of yourself always x x x

Current physique (far right)

Friday 26th January 2018

Today's a very needed rest day, I'm going to also miss the extra cardio today as yesterday was a little too much for me and i'm quite busy today with more important things, work and friends <3

Rest day calories:

8am Oats, chia seeds, egg whites & ketchup

11am Chicken, sweet potato, carrot, spinach, coconut oil

2.30pm Beef mince, new baby potato, asparagus, red pepper and tomato

5pm Chicken, rice, broccoli, tomato, coconut oil

8pm Greek yoghurt 0%, whey, dark chocolate

Much love x x x x

Thursday 25th January 2018

Today was a tough day. Physically drained. I finished work the night before at 9.30pm... I had to wake at 4.30 to start work at 5.45am, and I was also due to deadlift at 2pm. I realised by 2pm that I wasn't going to be able to deadlift, I had all the best intentions, I had my preworkout oats and coffee before hand, did my usual warm ups, but I really really struggled and couldn't get my mind in the right place at all. Mind set is a huge part in my deadlift workouts currently, they are so fatigueing that I need to have a strong mindset and strong internal motivators to get it done. 

At this point I decided to leave, my body was telling me rest was absolutely necessary. The last thing that was going to happen was a successful workout. So I went home a little teary and napped really well for about an hour and woke naturally from this. After my nap, I still didn't feel 100% so decided a bubble bath and a night in would be perfect and that I actually didn't mind this as a one off alteration to my plans..... However..... I decided to run this all through my coach first before making this my final decision. Dan wasn't on the same wave length as myself and wanted me to push through this tiredness and to prove to myself it's all in the mind. 

Dan wasn't 100% correct, I still went back to the gym to train an sacrificed my bubble bath, I did manage a really good back and chest session, however I was absolutely knackered still and did have to fight off crying, which seems to be a natural response I have to exhaustion. (And it's not exactly a great look for members while you're training....)

I'm still exhuasted, my body is still over stressed and refusing to lose weight, infact its so stressed we are on the rise in weight. Let's hope things improve over the next 7 days as I stick to Dan's madness.

Training day menu:
(1900 cal)

4.30am Oats, chia seeds, frozen fruit, egg whites & ketchup

8.45am Chicken, sweet potato, carrot, spinach, coconut oil

1.15pm Pre-workout oats, whey, banana & Jam
- which ended up not being preworkout as I couldn't train at this point...

4.45pm Chicken, rice, broccoli, tomato, coconut oil

8.30pm Post workout beef mince, new baby potatos, asparagus, red pepper, cherry tomatos & Greek yoghurt 0%, whey, dark chocolate
2 meals in 1 as I needed to get them in.

Training day programme:

Single arm row, plate loaded machine
Weighted pull ups
Lat pull down, narrow neutral grip to mid body
Pec flyes - changed to Watson handles press ups
Flat DB Press
Standing cable face pull into banded face pulls
Hanging leg raises
Ab crunches
Cardio (20 mins)

Trust the process x x x 

Wednesday 24th January 2018

Today is shoulders & chest day which of course is a favourite of mine. 

Todays post may be simple, but it really is the case of keeping your head down, doing what works day in, day out and trusting the process. There really isn't anything fancy about it. It's simply just getting the job done EACH DAY. :) 

And if your progress pauses and you maintain for a week? Then you can reassess, make a change and carry the fuck on :)

Todays workout:

(all lifts will be improved in either rep range or weight used)

Seated BB shoulder press <3 
Seated DB lateral raise
Single arm incl lying lat raise
Rear delt flys
Exaggerated Pec fly
BB Bench Press
Calf raises
Hanging Leg raises
Ab crunches
Plank
Cardio

Training day menu:
(1900 cal)

7.30am Oats, chia seeds, frozen fruit, egg whites & ketchup

10.30am Chicken, rice, broccoli, tomato, coconut oil

12.30pm Pre-workout oats, whey, banana & Jam
Intra workout blend, made by moi ;)

4.30pm Post workout beef mince, new baby potatos, asparagus, red pepper, cherry tomatos

7.30pm Chicken, sweet potato, carrot, spinach, coconut oil

10pm Greek yoghurt 0%, whey, dark chocolate

Much love x x x

Tuesday 23rd January 2018

Scale weight seems to not be moving this past week. I'm looking past this as my weights belt is feeling more loose than normal and I'm looking leaner. Those are of course more important than how much I weigh. I'm sure in a week or so the weight will continue to drop, and even if it doesn't... that's when changes will be made to make sure we keep progressing. You honestly can't sweat the small stuff, enjoy the process and keep marching on.

Today was quads and chest which is always a really challenging session. 

Today's training is in the picture below, all weights and sets. You'll see some great weights lifted.

Training day food:

6.30m Oats, chia, egg whites & ketchup

8.30am Pre-workout oats, whey, banana & Jam
Intra workout blend, made by moi ;)

12.30pm Post workout beef mince, new baby potato, asparagus, red pepper and tomato

Then started work for another 8hrs :)

3.30pm Chicken, sweet potato, carrot, spinach, coconut oil

7.15pm Chicken, rice, broccoli, tomato, coconut oil

10.15pm Greek yoghurt 0%, whey, dark chocolate

Much love x x x

Monday 22nd January 2018

Today has been a little manic. It's a day off but I've had 5 clients plus a lot of admin work and my own training. I'm really starting to need some time off or less hours each week. Doing 40hrs shift work on top of my own training and client hours is a hell of a lot of time each day spent with my mind switched on. 

Saying that, January has been beautiful to me. I've loved how everything has gone this month. In my own personal life and business life. I wouldn't change it at all. 

Enough about manic work, I've stuck to the plans still as ever, making them still a high priority as I want to bring my best self to the shoot in May. 

Also take home point I've realised today is my workouts are not only becoming progressed each week as I get stronger but I can feel myself getting through them quicker. Yaaay! Girl is becoming fitter and stronger and killing these workouts. 

Training day regime:

Back 
(All weights are still increasing each week which is perfect)

Standing plate loaded machine rows
T-Bar Row - absolutely love the difficulty of this exercise!
Thick Grip Watson Bar row - Also love the squeeze this gives <3 
Lat Pull down, wide neutral grip
Single arm machine row
wide grip cable Stiff arm pull down
Calf press on smith machine
Hanging leg raises
Ab crunches
Plank
Cardio

Training day calories:

5am Pre-workout oats, whey, banana & Jam

Intra workout blend, made by moi ;)

9am Post workout beef mince, new baby potato, asparagus, red pepper and tomato

12pm Chicken, sweet potato, carrot, spinach, coconut oil (Should have been oats but forgot to have oats at this point)

3pm Oats, chia, egg whites & ketchup

Then started work for another 8hrs :)

6pm Chicken, rice, broccoli, tomato, coconut oil

10pm Greek yoghurt 0%, whey, dark chocolate

Keep moving forwards, working hard and getting closer to your goals, no one while get you to them but yourself. 

x x x

Sunday 21st January 2018

Today was a rest day & I had an 11hr shift at work. I still managed to be active all day and fit in 45 mins on the cross trainer :) 

Sleep last night was better than it has been all week which is really positive. I'm hoping this comings week sleep levels are better. I feel quite done with the week today emotionally, so let's not let it get to that again. 

I always want to remain as positive as possible. 

Rest day calories:

7am Oats, chia seeds, egg whites & ketchup

10am Chicken, sweet potato, carrot, spinach, coconut oil

1pm Beef mince, new baby potato, asparagus, red pepper and tomato

3.45pm Chicken, rice, broccoli, tomato, coconut oil

7.30pm Greek yoghurt 0%, whey, dark chocolate


Peace out x x x

Saturday 20th January 2018

Today was a training day, plus an 11hr shift at the end of a low 'sleep' week. Meaning on average Amy didn't get a lot of sleep! 

Current weight - 67.2kg 

I'm actually really proud looking back at the week seeing how I didn't sleep well but pretty much did everything as per normal. It's the days when you feel tiered or less motivated that make the bigger impacts as its those day where you could so easily derail progress. I managed to pretty much stick to everything 100% and still do really well. 

#girldidgood :) <3 

Training day programme:

Single arm row, plate loaded machine
Weighted pull ups
Lat pull down, narrow neutral grip to mid body
Pec flyes - changed to Watson handles press ups
Flat DB Press
Standing cable face pull into banded face pulls
Calfs on smith machine
Hanging leg raises
Ab crunches
Plank
Cardio (20 mins)

Training day calories:

7.30am Oats, chia, egg whites & ketchup

10.30am Chicken, rice, broccoli, tomato, coconut oil

12.30pm Pre-workout oats, whey, banana & Jam
Intra workout blend, made by moi ;)

5pm Post workout beef mince, new baby potatos, asparagus, red pepper, cherry tomatos

8pm Chicken, sweet potato, carrot, spinach, coconut oil

10pm Greek yoghurt 0%, whey, dark chocolate

Keep your head down and do what you do best x x x 

Friday 19th January 2018

Today was a training day, Deadlifts. However this was like the 5th day or so I was unable to get a lot of sleep. I woke up at 3am and couldn't get back to sleep at all. It's been a lot like that this week so I'm hoping next week my body has sorted itself out. 

I'll be ordering some ZMA asap. 

I trained in the afternoon/evening however by the time it came to training (after being awake since 3am) I wasn't at all feeling energetic so did a little different workout and just tried to get something done. I think overall that that would have been good enough. I did enjoy the workout for what it was, I would obviously had preferred to have had more energy but it won't get to me too greatly. Everyone's allowed a tiered day. I'm not competing for a show but doing a shoot, and I still have quite a while till it happens, so no rush <3 

Beautiful day overall and am very content.

Training:
Deadlifts 1x5@147.5 2x3@150
BB RDL's 2x12-14@110kg
Pendulum squat 2x15
Lying leg curl 2x15
Leg extension 2x15

Training day calories & food:
1,900

Training day menu:
8am Oats, chia, egg whites & ketchup
11amChicken, sweet potato, carrot, spinach, coconut oil

1.45pm Chicken, rice, broccoli, tomato, coconut oil **forgot to put cooked rice in box in the morning so missed this.


3pm Pre-workout oats, whey, banana & Jam
Intra workout blend, made by moi ;)

8.30pm Post workout beef mince, new baby potatos, asparagus, red pepper, cherry tomatos

11pm Greek yoghurt 0%, whey, dark chocolate - didn't have this

As long as you try your best, that's all you need to do 

x x x

Thursday 18th January 2018

Today was a rest day, currently all I have to do on rest days are 45 min stints on the cross trainer. However Dan has agreed before I can do spin which I really enjoy. My manager and close friend Cormac takes them and he always has great music and vibes in his classes. 

Exercise IS and CAN BE enjoyable. Being in shape can be a very very fun thing, find friends to do it with, find healthy foods you actually really enjoy eating. Put the effort in to making these changes and feel comfortable in what you wear, energetic in day to day life and infact confident/sexy with who you are! 

Feeling much leaner than I did 2 weeks ago, weight is currently 67.2kg and 18 days ago it was 71.7kg so for me that's a beautiful drop. Very motivated as always to keep going and see this through. (4.5kg drop = 9.9lb)

Strength is still on the rise too. More so than it ever has been. <3 

The only down side is a trouble with sleep I'm having currently and I know why that is, too much electronics before bed. It's my own fault and I'll try over the next week or so to make sure I don't ruin any progress by staying up too late. It's purely because I wake up early and therefore when I go to bed late it doesn't help a naturally early riser. 

Rest day calories:

(1,500)

7am Oats, chia, egg whites & ketchup

10am Chicken, sweet potato, carrot, spinach, coconut oil

2pm Beef mince, new baby potato, asparagus, red pepper and tomato

5pm Chicken, rice, broccoli, tomato, coconut oil

8pm Greek yoghurt 0%, whey, dark chocolate

Be empowered x x x

Wednesday 17th January 2018

So today was a training day (+day off, see girly outfit above :) ), I had the morning to myself to catch up with work, then I trained myself in the afternoon. I always without a hesitation prefer to train in off peak times. It's January and the gym is still rammed in the evening. I may train slightly later in the day in a few months time when it gets closer to the summer and there's less people but for now where my workouts are going really well, I'll always choose freedom of equipment than a social atmosphere. I train for a reason and it will always be that way. 

Really seeing some beautiful progression in physique recently. Even though energy levels have been a little off, it's not stopped me in the slightest.

Training session:

Seated BB shoulder press 
(Managed 6 decent reps @ 52.5kg today!)
Seated DB lateral raise
Single arm incl lying lat raise
Rear delt flys
Exaggerated Pec fly
BB Bench Press
Calf raises
Hanging Leg raises
Ab crunches
Plank
Cardio

Training day menu:
7.30am Oats, chia, egg whites & ketchup

10.30am Chicken, rice, broccoli, tomato, coconut oil

12.30pm Pre-workout oats, whey, banana & Jam
Intra workout blend, made by moi ;)

5pm Post workout beef mince, new baby potatos, asparagus, red pepper, cherry tomatos

8pm Chicken, sweet potato, carrot, spinach, coconut oil

10pm Greek yoghurt 0%, whey, dark chocolate

Keep pushing on x x x

Tuesday 16th January 2018

Oh my gosh, what a tiresome day. 3hrs max sleep last night, probably due to caffeine and not going to bed at a good time. NEED to get sleep in order. I'm sure I'll want to make bad decisions while tired and we really don't want that. 

Today I managed to get my session in early as soon as I had the time to, before letting tiredness set in too heavily. The session was amazing and better than last week even though I was extra tired. One consequence in the session from lack of sleep was that  I felt I had to hold back emotions a lot and just keep going. 

Squat session:

Narrow foot position Leg press 
BB Back squat
Leg extension
DB RDL's
Seated Leg curl
Glute Ham Raise
Weighted Dips - PB of 8 reps @ 48kg!!!!! 
Skull crushers
Hanging leg raises
Ab crunches
Plank
Cardio 20 mins

Training day Calories:

4.30am Oats, chia, egg whites & ketchup

7.30am Pre-workout oats, whey, banana & Jam
Intra workout blend, made by moi ;)

1.30pm Post workout Mint tea at starbucks with a friend, a punnet of Raspberries & a prawn salad - all which fitted into my macros. After no sleep and being exhuasted this was the only minor change I made.

4.30pm Chicken, rice, broccoli, tomato, coconut oil

7.30pm Chicken, sweet potato, carrot, spinach, coconut oil

10pm Greek yoghurt 0%, whey, dark chocolate

Now to sleep for a week x x x

Monday 15th January 2018

Today I was due to train back, and had a client at 6am, so I decided to have my pre-workout digest during her session and get it done straight after. This way I could not rush the session and shower at home. When I choose to train before a shift I always end up missing or rushing something and it's also nice not to have an extra bag to carry into work with all my shower things. 

Back Workout:

Training exercises consisted of:
Various Rep ranges used, all to as much failure as possible :) 
Standing plate loaded machine rows
T-Bar Row
Thick Grip Watson Bar row
Lat Pull down, wide neutral grip
Single arm machine row
wide grip cable Stiff arm pull down
Calf press on smith machine
Hanging leg raises
Ab crunches
Plank
Cardio

Weights throughout the whole process have been increasing each week, I haven't stalled or lost strength at all. Really pleased how I'm getting leaner and stronger at the same time. win/win situation all round :) 

Food intake (training day calories as usual)

5.45am Pre-workout oats, whey, banana & Jam
Intra workout blend, made by moi ;)

9pm Post workout beef mince, new baby potato, asparagus, red pepper and tomato

12pm Oats, chia, egg whites & ketchup

Then started work for another 8hrs :)

3.30pm Chicken, rice, broccoli, tomato, coconut oil

6pm Chicken, sweet potato, carrot, spinach, coconut oil

10pm Greek yoghurt 0%, whey, dark chocolate

Sunday 14th January 2018

Today was a rest day, really content with how the plan is going so far. Energy since Friday has taken a sudden surge upwards and I'm feeling really good about the next few months and the progress I'm going to make. 

I've also had the weekend off so it felt really nice to not be rushed off my feet. 

Current Physique: 67.9kg

I did a 5 mile dog walk in the morning and I also completed my 45 mins of Interval training in the gym later in the day. 

Rest day calories:

8am Oats, chia, egg whites & ketchup
11am Chicken, sweet potato, carrot, spinach, coconut oil

3pm Beef mince, new baby potato, asparagus, red pepper and tomato

6.30pm Chicken, rice, broccoli, tomato, coconut oil

8pm Greek yoghurt 0%, whey, dark chocolate

Keep up the great work guys x x x

Saturday 13th January 2018

Today has been a beautiful day! I can't quite put my finger on why, but after yesterdays energy low, out of no where have I found energy so I'm just going with it. I trained 2 clients this morning which is always great fun. And having done that, it's set me up with a great vibe today. 

Today I trained deadlifts: 

B.B. deadlifts 
1x5@145 2x5@147.5
B.B. glute bridges 
7x4@100
Seated leg curl -slow tempo
1x12@40
B.B. RDL’s 
1x11@110 1x8@120 1x20@80
Wide high leg press
6x4@160
Leg extensions single leg
2x20+@25kg
BW Chin ups 
1x14 1x11
Hanging leg raises
2x12
Ab crunches 
2x20
Plank (weighted)
1x90sec
Cardio - 20mins 

Todays training day diet:

6.30am Oats, chia, egg whites & ketchup

Trained 2 clients :) 

10.30am Chicken, rice, broccoli, tomato, coconut oil

12.30pm Pre-workout oats, whey, banana & Jam
Intra workout blend, made by moi ;)

5pm Post workout beef mince, new baby potato, asparagus, red pepper and tomato

7.30pm Chicken, sweet potato, carrot, spinach, coconut oil

9.30pm Greek yoghurt 0%, whey, dark chocolate

Today's Mantra after or during a hard session:
But did you die?

The answer is no if you're reading this, so your body could obviously handle it. 

x x x

Friday 12th January 2018

Today has been a little harder than usual. Following on yesterdays levels of energy, I haven't seemed to had a lot today, a lot of energy. I trained a client, then went to train myself this morning and felt very low in energy which led to me feeling low in motivation. Which is good for no one. 

I trained as always, pushed in the sets I could, and overall I actually did pretty well. Very proud that I pressed the 36kg DB's flat Bench for 7 reps. But overall the whole session felt less energetic, I wasn't able to put my heart into it. And I always love putting my heart into my sessions. 

Anyway, tomorrow is a new day, I'll update Dan with how I feel and see what he recommends! The world isn't over. 

Today's training exercises:

Single arm row, plate loaded machine
Weighted pull ups
Lat pull down, narrow neutral grip to mid body
Pec flyes - changed to Watson handles press ups
Flat DB Press
Standing cable face pull into banded face pulls
Calfs on smith machine
Hanging leg raises
Ab crunches
Plank
Cardio (20 mins)

Todays food regime (Same as before for training days)

7.30am Oats, chia, egg whites & ketchup

9.30am Pre-workout oats, whey, banana & Jam
Intra workout blend, made by moi ;)

1pm Post workout beef mince, new baby potato, asparagus, red pepper and tomato

Then started work for another 8hrs :)

4.30pm Chicken, rice, broccoli, tomato, coconut oil

7pm Chicken, sweet potato, carrot, spinach, coconut oil

10pm Greek yoghurt 0%, whey, dark chocolate

Working hard around the clock is what makes the difference, consistency. 

x x x

Thursday 11th January 2018

Cardio & Rest. 

Ideally the week's training split is 3 days on, 1 day off, 2 days on, 1 day off. With both 'off' days being active rest days - 45 mins cardio on the cross trainer. I have to admit at first I wasn't feeling so energetic about doing the cardio, but once I was done I felt a lot more at ease with the cardio and like I could have pushed harder. My energy levels today have been a little lower than I would have liked but i'm going to keep at it for now. 

Rest day food as normal:

Rest day food: 

6am Oats, chia, egg whites & ketchup
- was a little busy and unprepared so went a little too long without food.


12pm Chicken, sweet potato, carrot, spinach, coconut oil3pm Chicken, rice, broccoli, tomato, coconut oil6pm Beef mince, new baby potato, asparagus, red pepper and tomato9.45pm Greek yoghurt 0%, whey, dark chocolate



I also had a Sports therapy session with a friend (Robyn Sharpe), She is literally so so professional and  simply shows she cares about what she does in the service she gives. I had several body parts worked on and I felt so relaxed for the rest of the day. Thoroughly recommend her if you have and niggles or pains. 

Rested, active recovery and massage/ acupuncture/ stretching. Overall a very lovely day x x x

Wednesday 10th January 2018

Today was Shoulders & Chest and my session was amazing. I felt really strong in this session & energy was great throughout the day.

Training day exercises:

BB Shoulder press (8 reps at 50kg!!!!! - SO SO SO happy with that!) 
Seated Lateral raises
Side lying DB Lateral raises on Incl. bench
Rear delt flyes
Exaggerated Pec fly - Changed this for a high to low cable fly as Pec injured in stretched position
BB Bench press
Calfs on smith machine
Hanging leg raises
Ab crunches
Plank
Cardio - (20 mins)

Training day calories are as they have been the last two weeks:
7.30am Oats, chia, egg whites & ketchup

9.30am Pre-workout oats, whey, banana & Jam
Intra workout blend, made by moi ;)

1pm Post workout beef mince, new baby potato, asparagus, red pepper and tomato

Then started work for another 8hrs :)

4.30pm Chicken, rice, broccoli, tomato, coconut oil

7pm Chicken, sweet potato, carrot, spinach, coconut oil

10pm Greek yoghurt 0%, whey, dark chocolate

Much love, train hard and seize the day x x x

Tuesday 9th January 2018

Today we squat 💕💕

Today like yesterday was exactly the same protocol just a different day, it really is, yet again, consistency being the main factor. Come rain or shine you need to simply keep pushing for your goals.

 My leg sessions are really killer, and actually do tire me out to a degree I may seem a little tiered or down. If asked I genuinely am fine, but intra workout today I seemed so in the zone a couple of friends asked if I was okay. This made me laugh. I need to make sure I don't come across too zombie even if I am killing it. 

If it doesn't challenge you it won't change you. And i've unfortunately been doing it for so long that I have to do a fair amount now to see the changes I want. I won't settle for mediocre. Not this lifetime. 

Training exercises for Legs & Chest:
Narrow foot position Leg press 
BB Back squat
Leg extension
DB RDL's
Seated Leg curl
Glute Ham Raise
Weighted Dips
Skull crushers

(I didn't have time for Abs and Cardio so will try and fit them in tomorrow!)

Training day diet:

7.30am Oats, chia, egg whites & ketchup

9.30am Pre-workout oats, whey, banana & Jam & Coffee
Intra workout blend, made by moi ;)

Trained legs and chest.

1pm Post workout beef mince, new baby potato, asparagus, red pepper and tomato

Started work here for 8hrs :) and made sure I looked less dead and more alive, the more normal me. 

4.30pm Chicken, rice, broccoli, tomato, coconut oil

7pm Chicken, sweet potato, carrot, spinach, coconut oil

10pm Greek yoghurt 0%, whey, dark chocolate

Work hard always x x x