Day 22: total body workout!!

Just got a quick minute to blog: here is today's workout. Try and get it done at some point in the day. You won't regret it!! Xxx

Pic from Instagram! My fav place for inspiration :)

Day 10,11 & 12 :DONE!!!

Today is day 12 and I'm so exhausted. I haven't even had a chance to blog properly, uuuuugh!! But, no pain no gain so here is a quick run down of what has happened thus far!!

DAY 10:

I was meant to have my personal trainer come through but I just had so much to do in the morning. I got a quick workout in on the TRX bands working on my abs. Then did the 100m sprints x 6 with my son. He beat me as I had severe DOMS (no lie or excuses lol)

DAY 11:

I had bootcamp on Thursday so we focused on the upper body: push-ups, shoulder press 10kg-20kg depending on strength,  tricep dips, rows on TRX, alternate punches, kettlebell lateral raises. Circuits started at 30 secs then 45 secs and then a 1 min.

DAY 12:

Today was meant to be rest day and I did rest but couldn't resist a little ab blast this evening lol.. So I did a little workout from my fellow blogger www.freshfitandfancy.blogspot.com (follow her on instagram too for inspirational pics and meal ideas: freshfitandfancy). I will be using her ab workouts throughout my holiday as they are amazing!! So I did the "Love your lower abs" challenge and it finished me haha!! Had me sweating loads too which is always a good thing ;)

Food wise I have been pretty much using my protein shakes as pre and post workout meals throughout the day and having less carbs than usual. For instance, I'll have a barbecued pork chop or chicken and have some sautéed spinach with it. Been loading up on fruit and drinking plenty water!! It's very important to stay hydrated especially in this beautiful weather. 

I will try and blog earlier tomorrow. Stay focused and don't give up xxx

SWEATY SCARF AND TOP!!

Day 8 and 9: DONE!!

I've been sprinting lately. Measured out 100m to get me all Usain Bolt ready. it's a private road, there isn't any traffic so it's perfect!! The sun is shining so I'm doing as much as I can outdoors. 

I've also got my son into it and he thinks it's great fun....until he loses lol. He absolutely LOVES my Nike freeruns!! So I told him he could have a pair if he beats me in the 100m race. He hasn't done it yet but he's pretty quick. He doesn't like losing (I don't think anyone does) so he gets a bit upset afterwards. 

Dre and ready to train. I want my freeruns back buddy!!!

I just want him to learn that nothing comes for free in this life. I only got those trainers because I did the Nike 10k run so it was a reward for trying. I also want him to get into his fitness and start thinking like a winner. I think it's important for children to have some sort of athletic ability and just be fit and healthy in general. He plays rugby, tennis, cricket, goes swimming and has just recently gotten into football. I've seen enough obese and unhealthy children suffer because their parents won't bother with healthy eating and fitness. I think that's a bit unfair on the kids really.

Don't get me wrong, my son doesn't do the whole protein shake, anabolic window thing!! But he has a home cooked meal everyday which I try and make as healthy as possible. He's still a growing child and I think he should still indulge a little. He personally prefers water or milk to hydrate so that makes it easier for me. Keep them healthy from the inside out.

DAY 8

So yesterday we did 100m sprints x 6 with about a minutes rest in between. I was looking to beat my time of 26sec. And I did!! My PB is now 19sec so I have to beat that now, oh dear!!!

DAY 9

Today was boot camp and we focused on Abs. Mine are still on fire!! Please see Sunday's workout (day 6) if you want to do abs too.

Stay focused xx

Day 7: DONE!!

Was meant to post from the beach but my phone battery decided to give up on me, what a loser!!

Anyway, I had a pretty chilled day today and worked on my abs. Nothing too crazy but I had to do something. I also had a bowl of Special K for brekkie, then just munched on fruit salad pretty much the whole day as I didn't want to look like a whale in my bikini!! It was my friends little girls' first birthday today (Happy birthday Amari xxx) so I indulged in some yummy cake too and had 2 pieces of barbecued chicken. Gorgeous day for sure!!

So here you go:

20 sit-ups 

20 leg lifts

30 Romanian twists

20 raised leg sit-ups 

20 slow roll ups

2min plank

You can do it in your bikini too if you want ;)

Stay focused!!xx

30 days of fitness: DAY 4,5 and 6 DONE!!

No I haven't given up, just didn't have time to post!! Here is a brief rundown of the past 3 days.

DAY 4:

I had boot camp on Thursday and we focused on the lower body. Leg day was hell and I damn near crawled out of the gym lol. Squats with 20kg weight, lunges with 20kg weight, bunny hops over steps, calf raises, box jumps, wall sits, stepups, sprints on spin bike and finally sprints. Mercy!! This picture pretty much sums up how I felt afterwards lol

DAY 5:

I had a business seminar to go to in London so decided to do a quick 30min yoga just to stretch out the muscles as I was very sore from head to toe.

DAY 6:

I was exhausted at this point but I still managed to do some sprints on the road. I've measured and marked out 100m so I just decided to do a few sprints to test it out. I won every race by the way :p

My eating has pretty much been protein shakes and grilled meats with sautéed or steamed veg. Plenty of water!! I will post some new recipes up this week.

Stay focused, stay strong and enjoy your journey xxx

30 days of fitness: DAY 3 DONE!!!

Uuuugh!! Today was a super tough day, I suffered lol. Tuesday, I had boot camp and the trainer focused on the upper body. Today my personal trainer came through and had me working my arms and entire body till I damn near passed out, I loved it though haha!! Here is what we did today and this is your workout too:

WARM UP

50 squats

50 alternate leg lunges

50 jump squats(your butt and legs will be on fire)

WORKOUT: LEGS (1 min/50sec/40 sec/30 sec/20sec/10sec sets)

1 min kettle bell swings (weight of your choice depending on fitness level, I used 12kg)

1 min jump squats 

Do the same exercises for 50 secs then 40,30,20 to 10 secs.  NO REST BETWEEN SETS!!

ARMS AND BACK (15-20 reps of each exercise, 4sets)

15-20 Lateral raises with resistance bands(if you don't have resistance bands, then use weights, no less than 2.5kg)

Move straight into 15-20 push-ups 

REPEAT 4 TIMES, NO REST!!

ABS/CORE (no rest between sets)

25 v-ups

25 raised leg sit-ups 

25 bicycle crunches 

25 leg raises

25 scissor kicks

25 single leg raises

1 min plank (jump legs in and out for extra intensity)

AND YOU'RE DONE!! :)

My meals were a little sporadic today. But here goes:

BREAKFAST:

Protein shake (no extras added as I had to rush out the door!!)

PRE-WORKOUT MEAL:

Bowl of oats with almond milk, pint of water

POST-WORKOUT:

Protein shake (no extras again as I had to rush out the door)

DINNER:

Poussin (grilled)

Wild rice (I'm not having any)

Butter beans

Cabbage with red Peppers

Enjoy!! Stay strong and hydrate yourselves boys an girls xx

30 days of fitness: Day 2

Today was the first day of bootcamp with a new trainer. My arms are no longer functional as today was all about the upper body!! We did everything from tricep dips, push-ups, rows on the TRX, we were on the rowing machine, 10kg clean and press...it was all kicking off lol!! I enjoyed it as usual and Thursday is all about legs and glutes, I CANNOT WAIT!! 

I don't have a particular workout to share as I had boot camp but you can try this for today or tomorrow. Repeat 2-3 times.

BREAKFAST

Oats with soya milk and a cup of herbal tea (any of your choice with 1 teaspoon of Manuka honey)

PREWORKOUT/LUNCH

Protein shake with spinach, tablespoon of peanut butter and banana

POSTWORKOUT/DINNER

Protein shake (nothing added)

Whole wheat pasta with pork strips in a tomato and onion sauce

Teaspoon of cottage cheese

Enjoy, stay strong and stay fit. Remember to keep yourself hydrated all day!! Water is essential to your fitness xxx

30 days of fitness: DAY 1

Oh boy!! Here goes nothing. I've been really enjoying bootcamp and making the most of my time there. It's really changed my way of thinking with regards to exercise and healthy eating. I'm having so much fun with everything, I never want it to end!! 

I also have a little summer holiday coming up so I really want to look top notch in my bikinis so I've decided to clean up my eating and turn up the workouts. I'll be doing a bit of everything really from calisthenics to cardio to plyometrics to everything else in-between.

I'll be sharing my daily workout routines (yes routines!!) and what I'm eating to fuel myself through the day. So here goes:

BREAKFAST:

Bowl of oats made with soya milk. Nectarine and pint of lemon water.

LUNCH:

2 scrambled eggs, sautéed spinach with garlic and 1 beef sausage

PRE-WORKOUT SHAKE:

Use your protein powder as instructed: I added 1 banana and a tablespoon of peanut butter

DINNER( POST-WORKOUT):

Small lamb shoulder steak (no oil added) pan fried

Protein shake made with soya milk

WORKOUT FOR THE DAY

Getbodiedbyj 10 min Ab workout (search for this on YouTube)

40 assisted pull-ups

40 push-ups 

40 jump squats 

40 leg lifts 

40 bicycle crunches

40 split lunges

1 min high knees

200m sprint

Day 1 done and don't forget to keep yourself hydrated throughout the day xx

MY HERO