May body progress

Fitterstrongerbetter body

Dear readers,

You have no idea how happy I am to finally see some definite changes in my shoulders. The past few weeks I have been focusing on strengthening my upper body when weightlifting and it’s coming along nicely. My lats and deltoids are getting more defined (and stronger).

The definition that is developing in the top of my abs has also been a recent change and I feel alongside targeted training, my change of protein and increasing intake has been helping exponentially.

Another positive from drinking Sci-MX regularly I’ve noticed is that I have a lot more energy; I’m not suffering with cravings, moodswings or lethargy since I’ve started having a minimum 2 servings per day.

Yesterday was my last weights day of the week and it was a gentle one because I still had DOMS from Monday.

Upright rows 10kg – 25 reps in 5 sets of 5.
Bicep curl 10kg (5kg each hand) – 15 reps in 3 sets of 5
Hammer curl 10kg (” “) – 15 reps in 3 sets of 5
Side lat raise to overhead press, 5kg – 3 reps, 2.5kg – 5 reps

And that was enough for me to end the training session on. After a nice relaxing long weekend in Wales (with an Insanity work out if I get the exercise itch), I will be back to kicking my own ass on Tuesday!

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Low weight, high reps.

Hi all,

My life has been so hectic as of late I feel like my feet have barely touched the ground. Dan’s moved a lot of his stuff over so he’s officially living with me which is really exciting. We’ve been busy clearing space in my house, looking after my mum who’s still resting her foot after an operation and in between all that I’m trying to get some crochet commissions and digital art done!

On Wednesday we did weights and after a discussion Dan and I had about a girl on TV who was slim but had bulky arms. It was clear she worked out but I couldn’t understand why she had big arms but no muscle definition, to which Dan explained to me that some people prefer to build mass rather than size and definition. He recommended low weights but high reps for me so that’s what I did.

Bicep curls 5kg, 15 reps – 2 rounds
Upright row 10kg, 10 reps – 3 rounds
Military press 12.5kg, 10 reps – 1 round
Military press 10kg, 10 reps – 2 rounds
Tricep extensions 2.5kg, 15 reps – 2 rounds

I’ve also swapped my protein intake to Sci-MX Ultragen Whey Protein and I gotta say, I’m already impressed. The two flavours I’ve tried have both been delicious but I went with strawberry and I’m now having it every day as a mid-morning snack and before bed (to stop me eating a lot before I sleep) and after training. Now I’m actually on genuine protein I’m excited to see what progress I can make with a properly fuelled body.

Yesterday was a rest day so today at some point we’ll be back at the weights again. I’ve admittedly not done any Insanity work outs for three weeks or so but once things have calmed down in my house I’m sure I’ll be balancing my lifting with some ass-kicking cardio.

Hope everyone’s had a great work out week!

Are you drinking enough water?

pints of water

We all know we should be drinking plenty of water, but how many of us actually drink the recommended daily amount? Pictured above is approximately four pints of water (around 2 litres) which is what has been suggested adults need to consume everyday to keep healthy.

I’m not going to lie, I am terrible when it comes to remembering to stay hydrated and then I wonder why I’m suffering with a headache or feeling tired. In my efforts to change this habit, I thought I’d do a post about water and its importance.

Wet facts!

  • Your brain consists of 90% water
  • Your entire body is anywhere from 55-78% water depending on your size
  • Muscle consists of 75% water
  • Blood consists of 83% water

Now can you see why you feel horrendous if you don’t drink enough? Studies show that if you are feeling thirsty, you are already in the minor stages of dehydration. It has also been proved that when you are thirsty sometimes it gives you that feeling of hunger, so you may be snacking on extra calories when really you just need a drink!

Just some of the benefits of water

  • Detoxifies
  • Regulates body temperature
  • Transports nutrients and oxygen into our cells
  • Protects and moisturises our joints
  • Helps our metabolism
  • Improves the appearance of skin
  • Helps digestion

Your body needs water to thrive and when it is deprived of fluids you are bound to suffer with headaches, dry skin and fatigue.

So drink up to stay healthy and drink more than the recommended allowance if you are working out as you will be sweating precious hydration out!

It’s not just activity; it’s a way of life

Due to my new tattoo and a busy weekend, I’ve not really been working out much except for short and sporadic bouts of yoga. I kept telling myself now my tattoo has finished peeling fully I can get my sweat on without worrying and I’d jump right back into it on Monday. Well, Monday came round and I felt sluggish, lethargic and generally wanted to go back to bed the entire day. I couldn’t muster up the energy to put Insanity on and kick my own ass so I did an hour of yoga instead. I learned a new pose called “the Dancer” at class on Friday and I officially sucked at it so I concentrated really hard on my balance and managed 8 seconds on both sides without wobbling and putting my foot back to the ground. Anyway, I digress…

Today I woke up absolutely determined to work out. I lacked motivation but one thing I’ve always been proud of is that 90% of the time I am very self-disciplined. So as I got to working out, I realised that it was so hard to get going again because I had stopped. It’s almost like a heavy wheel; the momentum of it will keep it moving but once it is stopped, it takes a lot of work to get it going again.

On Monday I would even go so far as to say that I was feeling blue and it occurred to me that it was because I wasn’t working out. Fitness has become such a huge part of me that I don’t feel right when I get out of my routine. It wouldn’t surprise me if the common consensus was that the less you work out, the more energy you have because you’re not expending it by pushing yourself, but it couldn’t be farther from the truth. I’ve got 3 more hours on my thigh tattoo being done on the 6th April so once again I’ll be taking a break for it to heal, but at least I know now if I feel bad to just nut up, shut up and work out rather than put it off ’til tomorrow!

So today I did Insanity Max Cardio Conditioning and Abs and I found push ups so much easier to do today than I have done in the past, which means my shoulder muscles must be improving! I also found a new enemy in diamond jumps and ski abs I think they’re called (where you’re in a plank position and jump with your feet together up and to the side in a twist so your thigh comes up to your chest) and the one minute squat was about as fun as a funeral. But I did it, I killed it rather than it killing me and I have new body shots for you. Rather than looking at them thinking, “I have such a long way to go”, this time I actually feel like my dream body is so close that it’s within reach for the first time in my life. This excites me more than I could ever convey to you guys and I actually have the WP community and my readers to thank for all the support you’ve given me since I started out in March 2012!

fitterstrongerbetter body

 

My plan now is to keep rocking the Insanity work outs until Dan moves up. Then Dan and I will clear some space in the garage so we can set up an area for weight training. Being a fitness instructor, I’m super excited to work out with him and for him to help me improve my form and physique. My goal for this summer is to be able to lift more than my own body weight (47kg) which Dan said is more than attainable. I’m so psyched for him to be moving up in 46 days. 😀

6 Fruits You Should Try

Image

Post credit – leanmeanrecoverymachine

  • Dragon Fruit

This fruit is an excellent supplement for the liver as well as contains vital minerals that assist in weight-loss and balancing body weight without compromising health. For people suffering from diabetes, a dry or fresh dragon fruit guarantees blood glucose control.

  • Star Fruit

This fruit is an excellent source of ascorbic acid, which is important to the fitness of your body, as it assists in maintaining bones, teeth, mucus membranes, skin and improves the immune system. It also contains beta-carotene, which can be converted into vitamin A in your body for good vision and appetite.

  • Kiwano

This fruit is very rich in vitamin c and fibre. These help the red bloods cells, skin, muscles, nerves and heart. Vitamin E works in the body by helping to neutralize the damage from free radicals which can cause cancer and cardiovascular disease.

  • Mangosteen

This fruit has a very high concentration of xanthones that is one of the most powerful anti-oxidents in the world. The fruit also boosts the body’s immune systems and helps increase energy levels.

  • Sugar Apple

This fruit helps regulate the menstrual cycle, and contains a large amount of rosemary oil which can help fight off depression. This fruit also contains cineole which aids the body’s nervous system, helps in blood circulation, and improves concentration. This fruit also aids in reducing the severity of asthma.

  • Goji Berry

Goji berries are called the world’s most nutritional powerful anti-aging food. Goji berries are the highest rated antioxidant and have more vitamin C than oranges, more beta-carotene than carrots, more protein than whole wheat and more iron than steak.

An incredible fitspo

So, ladies and gentleman, I want to share with you an utterly amazing weight loss journey that I know will provide inspiration to many people.

My boyfriend Dan hit an all time low in 2011/12 when he weighed 24 stone (384lbs for you Yanks) and was told by his doctor that he was slowly killing himself. He made the decision to lose weight and get fit and the results are phenomenal.

Over the course of a year, he changed his diet and went from cycling to running to weight training. Dan lost 12 stone/192lbs (almost double my own weight), a feat which was deemed impossible without gastric band surgery.

In the pictures below there is Dan at roughly 21 stone/352lbs and a photo taken yesterday where he weighs 12 and a half stone.

Dan's weight loss

As you can imagine, I am incredibly proud of my love for taking charge of his health and turning his luck around. He’s worked hard and the results speak for themselves.

I know the wonderful fitness community that follow FSB will be wowed by his transformation so I thought I would share his journey with you to show no matter how big you are, you can have the body you’ve always wanted through sweat and determination.

Three Reasons to Drink More Water

An excellent post by Gimmefitness

Do you drink enough water? How can you be sure? Hydration can have a major impact not just on athletic performance but on overall health. Ensuring that you are properly hydrated is an ongoing process of balancing and re-balancing. It’s not enough to just drink a couple of glasses in the morning and hope for the best. In case you needed them, here are three top reasons to drink more water:

  1. Water boosts metabolism. Water is required for your body’s metabolic environment to be sustained. If you fail to hydrate, you will limit the efficiency of your body to regulate its metabolic activities, i.e. slowing down your metabolic rate.
  2. Water detoxifies the body. Drinking a sufficient amount of water helps to eliminate toxins and waste products from the body. A low intake can mean an excess build up of toxins, which is potentially hazardous in the long run.
  3. Water regulates body temperature. Whether in a hot or cold environment, your body needs water to ensure that it can thermoregulate, or maintain a constant temperature. Without proper consumption, you are putting yourself at a greater risk of succumbing to temperature-related conditions such as heatstroke, or conversely, hypothermia.

The next question is, how much water should you consume per day? Well, it’s an individual thing. It depends on your body mass, activity levels, current fitness/medical state, and environment among other factors. However, the best policy is to use what nature provided you – a bathroom barometer – yes I’m talking about your urine. If the color is dark, then you need to drink more. If it’s relatively clear, you’re doing well. With the exception of someone who is taking high doses of a B-vitamin supplement, this is a pretty reliable indicator.

As a final note I would suggest that you consume most of your water earlier in the day as opposed to loading up in the evening time, otherwise you may be waking up several times during the night to visit the bathroom.