Oki doki

An ok performance today! But I can start to feel my muscles adapting to some of my workout routine so I'll have to step it up soon. Now it's tacos time, iiik it could be a trap so I'll have to pay attention to my consumption. Tomorrow it's back to Manchester for a big game on Saturday

Gym session

Went to my spin class yesterday, also worked my arms, abs and ass! Today I feel awesome! A little sore but strong and happy! 681 calories is a good session!! And I have another one this evening! :)

Next stop slimville!

So just leaving work now to go to the gym for a long session today! Going to do a spin class but before I'll do abs, ass and arms! Woohoo also my pre workout drink is whey protein powder (cookies and cream) with some organic 0.1% fat milk!

WEDNESDAY WORKOUT: Ass (wo)man

One of my favourite assets is my butt, I don't have a voluptuous chest region so  I have focused on having a nice, firm, round butt :) Here is some of the moves I love :)

 What You Need: A medium resistance band ($5; spriproducts.com); optional: a set of 5- to 10-pound dumbbells and a chair.

How to Do It: Do 8 to 12 repetitions of each exercise on each side. Do the entire routine twice through 3 times a week on nonconsecutive days. Try the Main Move first. If it's too difficult, do the Make It Easier option. For more of a challenge, try the Make It Harder version.

For Quicker Results: Do 3 sets of 10 to 15 reps every other day, and add 30 to 60 minutes of cardio, such as walking, jogging, or cycling, most days of the week.

		Main Move: Side Leg LiftsLie on right side with legs stacked, right arm bent and head supported on right hand, left hand resting on floor in front of chest for balance. Raise left leg about 2 feet, keeping foot flexed and squeezing butt. Pause, then slowly lower. Complete all reps, then switch sides.
		Make it Harder Double up: Once top leg is lifted, raise bottom leg to meet top leg, pause, and then lower one leg at a time.
		Make it Easier Bend top leg to 90 degrees, and lift with leg bent.

		Main Move: Banded ShuffleStand with feet a few inches apart, and tie elastic band in taut loop around shins, hands extended to front at shoulder level. Step about 3 feet to right, then bend knees and sit back until thighs are almost parallel to floor, keeping knees behind toes. Staying low, step left foot to follow. Take two more shuffle steps to right, then switch directions and repeat.
		Make it Harder Bend knees only 45 degrees, and step out just slightly more than hip-width.
		Make it Easier After stepping with right foot, stand and lift left leg to side for a balance challenge. Repeat toward left, lifting right foot for a side lift.

		Main Move: Balancing SquatBalance on right foot, left knee bent with foot lifted a few inches off floor in front. Keeping back straight, slowly sit back into right leg, bending right knee about 45 degrees. Pause, then press into right heel to stand up. Complete all reps, then switch sides.
		Make it Harder Complete the move holding a dumbbell in each hand.
		Make it Easier Rest left toes on floor and, if needed, use a chair or stool for balance.

		Main Move: Single Leg DeadliftBalance on right foot, with knee soft and hands on hips, left leg lifted behind. With abs tight and back straight, hinge forward from hips, lowering left hand toward right foot. Pull through right leg to return to standing. Do all reps on right leg; switch sides.
		Make it Harder Reach both hands to floor, dumbbell in each hand.
		Make it Easier Rest hand on back of chair for balance.

Food on the brain

I am getting so sick of thinking about food all the time! As I weighed myself and I am doing progress (60's here I come) I want to keep the momentum going but that makes me think of food all the time!

Todays food menu
1 bowl Oat So simple Cinnamon Oatmeal with 0.1% fat Milk = 207 cal
Snack 1 square of chocolate = 30 cal
1 cup of coffee with splash of milk = 15
1 cup of Organic Clipper Tea = 0
1 already made spaghetti Bolognese = arround 500 cal

Today I wont have time to go to the gym, might try to convince my boyfriend that we go for a walk, but if not then Ill only have 448 calories left to eat today if I still want to be in the clear.

Maybe a sallad? and 2 light snacks?

Then comes the question, what to eat tomorrow?

Tuesday Tunes

New on the playlist :)

Monday Funday!

Its Monday! Another day to start my life over! I did well this weekend, worked a game and that is always tricky to keep to eating at the right time and working out. Even if running up and down the stairs is quite good exercise. Today is spin class day, so I am meeting my with my love and we are going to sweat together :)

Sunday Breakfast

Woke up to a snow covered London, my boyfriend called me as I had slept passed my alarm, but I got myself some breakfast (whole wheat toast, 2tbsp no sugar added peanut butter and 1 sliced banana, 1 cup of coffee)

Today was suppose to be working the chelsea v man united, but in broadcasting things can change in a day so instead today is going to be a day of gym and creativeness :) yeay Sunday's!

74 kilos :)

Around my birthday last year (Spetember) I weighed 79 kilos. I just got a new job, I was in my mind on my way to be a career woman, I was so in love and just excited about my life. But I wasn't happy with my body. I have been getting more active eating healthier and seeing myself as a fit muscular, lean muscles and just feeling strong and sexy in my own skin. And yesterday I went to the gym and I actually weighed myself. I am happy to say I am now down to 74 kilos. I am not that into measuring myself by kilos as I have always been heavy even if I was not over weight so I am happy to look slimmer and feeling more toned. So lets see what will happen in the upcoming months!

BODYROCK

One of the websites I look at when I am feeling a need for inspiration is www.bodyrock.tv I love it because it is workouts you can do or modify to do at home with nothing besides your body! I am looking into doing the 30 day challenge. 30 days of doing their workouts and sticking to a strict diet. 30 days!!!
if I am running on the treadmill and want to give up I remember a line that Bob Harper says on the biggest loser 'You can do anything for 30 seconds, 30 seconds is nothing' So I am looking at this like you can do ANYTHING for 30 days!

Ill keep my eyes out for the start of the next challenge and post all my progress, maybe some before and after pictures ;)

Arsenal v Blackburn

Long day today, up and out of the house by 7.30 busy game day and Arsenal ended up winning 7-1.
Our production went really well and it is nice to have a production without any technical issues. It was a good day for working out, running up and down 3 floors back and forth, my butt's gonna be sore tomorrow.

Friday is the new Saturday

So I am off today as I have a big weekend of work coming up, so I am still not feeling 100%, I am going to gym today and move my hormones around! My sister has been here to visit and they just left to go back to Scottland so I have gotten all the sheets and all the clothes in the washing machine, going to do a good clean of this place!

I have already started mission 'Make Me Feel Better', Did my nails and going to have a bath moisturise my body ;) All that good stuff! My baby is coming over later, going to make dinner and catch up on some biggest loser. What a perfect day!

New Workout Tune

Some happiness to brighten your day :D

Still ill (tips for you who aren't ill)

This is so bad! I hate being ill, my throat is killing me and I am just so tired all the time!
I want to go back to the gym!!

Are you bored with your workout? If you follow these simple tips you'll massively increase the effectiveness of your workouts and will get much fitter.

Shake up your cardio
A recent European health club survey reveals women are cardio junkies but whether it’s the same running plan, cycling route, cardio machine or a trusty old aerobics class, we tend to stick to familiar ground. This won’t do anything for your long-term goals or enjoyment factor. So if you really want to improve your fitness, lose unwanted weight and get a buzz from your workouts, it’s time for a cardio carve-up.

If you’re a runner
Turn at least one run each week into an interval session. This will relieve boredom, improve your fitness and allow you to focus on technique. Warm up by running gently for at least five to 10 minutes. Using a stopwatch or equally spaced landmarks such as lampposts, run as hard as you can for 30 to 90 seconds, recover for an equal amount of time, then repeat six to 10 times. When you’re doing the hard intervals, focus on good core control, relaxed upper body, lengthened stride, soft rolling foot strike and gluteal muscle power (feel your backside working as your leg kicks back). This type of interval training will elevate your metabolic rate immediately afterwards, helping you to burn calories. This will also improve your endurance.

If you’re a cyclist
Plan new routes that take you on a longer, more varied journey. Use a heart rate monitor to assess the level of intensity and aim to be at 70 to 85 per cent of your maximal heart rate for at least 75 per cent of the time. This will ensure you’re working at the right intensity for fitness benefits. Cycling training tends to focus on the front thigh muscles, so balance this by focusing on the pull-back action of your cycling motion. This will improve your efficiency throughout the whole cycling motion, increase your output and energy expenditure and reduce your injury risk. For something a little different, cycle in a velodrome or a spinning class taught by a well-qualified instructor. Both these disciplines are sociable and get you working on sprint speeds to challenge your fitness.  

If you’re a gym bunny
Strength training will not only improve your cardio capacity but will also increase your metabolism, so you’ll burn even more calories when you do cardio training. Try a mixed cardio and strength circuit twice a week. Start by warming up on a bike for 10 minutes, followed by sets of squats, gym ball chest flyes, lunges and lat pulldowns, then two minutes’ hard cardio on a treadmill or cross-trainer. Repeat this three to five times, changing your strength exercises every two to three months. You should also do one long cardio session each week, during which you increase your distance in whatever time you have. You can mix this up on different cardio machines or stay on the same one. Just log your time over distance and aim to improve this every three to four weeks. For a final mix up, do intervals at least once, a week. Try six intervals starting with two at 120 seconds, two at 90 seconds and two at 60 seconds. Aim to work as hard as you can in the time you have.

If you’re a studio junkie
Look at the full timetable of classes – you want to get a mix of different activities that challenge you in different ways. Aim to do five classes a week: three cardio and two focused on strength or relaxation. Include two hard, long cardio sessions such as spinning, combat or Body Attack, a combined strength and cardio session such as circuits or a combined aerobics and conditioning plus one strength-orientated session such as Body Pump or kettlebells, and one strength, core and flexibility-focused session such as Pilates, yoga or Body Balance. Your instructor is important to your success – make sure they help you to progress in each session by giving you individual feedback and developing the class so it doesn’t stay the same week after week.

If you exercise at home
Look at the large number of apps available to download on to your smartphone. Nike Training Club (free, from iTunes) is a great example; it also has a social network and goal-driven motivational tool, both key if you tend to exercise alone. Try to get outside, too. All you need is a set of steps or a bench, and some resistance bands you can tie around a post, tree or bench. Try the following circuit indoors or outside. Warm up for five minutes by walking or marching on the spot, followed by knee lifts, leg curls and alternating lunges. Do step-ups for three minutes, then four strength exercises using a resistance band, such as lunges with back rows, chest presses, squats with shoulder raises and one-leg balanced tricep extensions. Repeat this circuit three to five times, then switch the step-ups for skipping or rebounding if you’re at home, or walking and running if you’re in the park. Have a hot, relaxing bath in the evening followed by a long stretch in front of the TV before bed.