Day 1 - Training

Today is the Beginning of a new Me!

For the past few months many things have impacted my motivation and determination to get back on track with my training sessions. As a person who is passionate about exercise it's quite hard to understand why it becomes such an effort to make time for it each day. When you are dealing with other issues in your life it can easily distract you which often leads to you not recognising who you are any more. 

Speaking from experience my last few months have been exactly that. Although my priorities and heart was in the right place I neglected the one thing that made me feel alive everyday, exercise. How can you be the best you can be if you lack in something that helps you be that person. Not everyone is the same of course but this is what has given me my drive back....wanting to change back to the person I was happy with and who made others around me feel good about being in my presence again. So follow me on my journey with getting back on track :)

Diet plan

I love my food and that's why diet is as important to monitor as my exercise. I have a sweet tooth and I enjoy all those meals that unfortunately contain lots of carbs such as pasta and rice. 

For me I have noticed that cutting out my carbs and eating more protein, grains, fruit and veges assists me with my weight loss goals. Just be aware though that cutting out carbs completely is not recommended. Ensure you do include GOOD carbs in your diet as your body needs them especially for exercising. I will make a post about that soon. 

Below is an example of the diet I will be following: 

Morning :  Uncle Toby's Oat Flakes with Skim Milk or

                Eggs (Poached or Omellete with veges and ham)

Snack: Piece of fruit, Small fruit salad or Low fat smoothie with fruit

Lunch: Protein (Grilled or baked, no oil) and Salad or Vegetables. 

           Include a dressing or sauce for extra flavour but ensure it's not fatty

           Also, wraps are great for a change

Snack: Handful of nuts, Dry Fruit mix or Arnott's Snack right (to help with the cravings. They are great). 2-3 squares of dark chocolate is fine as it provides antioxidants and usually helps if you are wanting something sweet.

Pre-workout: Banana or Apple, Handful of Almonds, Peanut butter on Vita wheat, can of tuna. Great for fuel!

Dinner: Protein (Grilled or baked, no oil) and Salad or Vegetables

Post-workout: Protein Shake after training

PLENTY OF WATER!!!!  No soda drinks, cordial or fruit juice. Tea is great if you are feeling hungry again. I always have a cup of tea in the afternoons. 

         

Supplements I'm using

Lipo 6 Black for Women

A fat-loss formula that assists you with a correct diet and exercise plan. It suppresses your appetite so I take 3 capsules 30 mins before breakfast and again in the afternoon 30mins before food. It's a thermogenic and assists in burning fat. It will also increase your energy levels as it contains caffeine. Some people may experience side effects so it's best to just trial these products yourself and choose which one works for you. Please not that you should have at least a 6-8 week break in between bottles to give your body a rest. 

For more information on the product click the link below

http://www.australiansportsnutrition.com.au/shop/products/2456.php

MYO Fusion Protein Powder

I have tried so many different protein shakes on the market that people have recommended me but this one is by far the best tasting and effective. It's smooth in texture and mixes easily with milk or water. The flavours are so good, I have milk chocolate at the moment. It contains Whey which is the most superior form of protein due to it's ability to assist in muscle building, strength and recovery. It's fast ingesting meaning it goes into your system quite quickly. So important to take when you are training consistantly. 

Effects whey protein has on performance:

1. Increased lean muscle mass
2. Decreased recovery times and faster muscle repair
3. Reduced post-workout muscle breakdown
4. Increase metabolic rate

For more information on the product click the link below

http://www.mrsupplement.com.au/gaspari-nutrition-myofusion

Multivitamins

There are many types of multivitamins on the market. I chose Swisse for Women only because these seem to work best for me. I have low iron so I have found this assists with my energy levels and really gives me a boost during the day. I take 2 tablets a day after food. 

For more information on the product click the link below

http://swisse.com/products/women/swisse-womens-ultivite-f1

Exercise Program

To achieve results we know that burning calories is going to be the key to achieving our goals. I am working out to an aerobic workout on DVD during the day for 45mins and attending the gym in the evenings for a cardio and weight session. I have booked a Personal Trainer at my gym once a week to help me stay focused and provide me with some workout tips as I progress. 

I have always questioned the advice on weight training only every second day due to the recovery process our bodies require afterwards. In my opinion it's what your own body can handle. People who want more muscle definition and tone faster will lift weights days in a row but you will notice in their programs they focus on different muscle groups on each of those days. 

DAY 1

Turbo Jam - Kick, Punch and Jam

This was such a fun but intense workout that kept me going! I used weighted gloves for more intensity and I handled it well. Had to take a couple of water breaks but that's normal if you are just starting a program. Nobody expects you to do the entire thing straight away without breaks! 

Check this link out. I have posted Turbo Jam on here in a previous blog but this actually shows you the Kick, Punch and Jam routine. You'll see what I mean by INTENSE and FUN!

GYM SESSION

Day 1

Cardio - Cross Trainer 10mins

              Bike 10mins

              Treadmill 10mins

Weights -   Upper Body Workout: Biceps, Chest, Shoulders 2x Sets of 12

                  Dumbbell Chest Press 

                  Barbell Bicep Curls

                  Barbell Deadlift

                  Dumbbell Shoulder Press

                  Lat Pulldown

                  Shrugs

               

                  Lower Body Workout: 2x sets of 15

                  Barbell Squat

                  Dumbbell assisted Lunges

                  Hip Adductor

                  Hip Abductor

                  Sumo Squats

Abdominal -  3 x 25 crunches with legs raised

                     3 x 15 Leg Raises

                     3 x 45sec Planks

                     2 x 20sec Planks (each side)

                     3 x 30 (15 each side) medicine ball twists

STRETCH

                

Keeping on Track - Part 2

4. Motivation is the Key!


Many of us find it easy to get out and about each day and do some form of exercise without any problems. Whereas others struggle finding the motivation to do something on a daily basis as it can often feel like a chore rather than an enjoyable part of the day. A few tips to keep motivated so you find yourself looking forward to your daily workouts instead:

* AIM FOR WEEKLY GOALS rather than a long term goal that may take months to achieve. Smaller steps will keep you on track and more likely to stick to your program

*CHANGE YOUR ROUTINE each day so you aren't getting bored. Walking on the treadmill for 30mins a day would turn anyone off getting fit. Include it as part of your cardio for a session but not for your entire workout. Use weights, equipment, aerobic classes etc

*READING MOTIVATING QUOTES always helps me when I'm not in the mood to exercise. Words with meaning always stimulates your mind to get back on track. Even photos of people who train regularly are great to admire when you are wanting to transform your body

*CREATE A PLAYLIST on your ipod of all the songs that make you want to MOVE! Always great when you are working out alone or in groups. Ever wondered why the gym plays background music....to keep you motivated of course ;)


5. Facts Vs Myths 

Wouldn't you agree that it's often confusing with the amount of conflicting advice we read about or are given when it concerns our health and fitness? I always suggest that if you are unsure about something you have read to check with a health professional beforehand. Do your research but do remember that a lot of what you read online isn't always correct. People also have different ideas on diets and nutrition. Although they may work for one person it may not work for another.

Also, which foods to eat and what to avoid. Many studies scare us into thinking there are so many things on the market that could give us health risks but again I stress to you don't take it all as biblical and seek professional advice before cutting things from your diet or starting a new eating program. It's the safest way.

6. Dress to Feel Good

How good does it feel to put on an outfit that you look and feel great in! I believe that it makes such a difference when you have a few outfits especially for your workouts to wear. For those who are just starting an exercise program, a new wardrobe makes it worth while. You don't have to spend a lot to look good. Try ebay, department stores and clearance sections of your sports stores. You can usually find a bargain there. I love going into Lorna Jane or Rebels to see what the latest trends are as well. Always good to see what you may want to buy down the track as well. Tips for gear to purchase

* Shoes - Ensure you have bought comfortable and supportive shoes specifically for exercising in. Nothing worst than feeling blisters halfway through a workout and having to stop. In my experience when I have purchased a good branded sports shoe I have never experienced sore feet. If you get sore you might need to look into a shoe with extra cushioning on the sole and a different arch.


*Comfort - Some outfits may look appealing but remember, you need to be able to run, jump and reach in most exercise sessions. You want to be able to push yourself completely without distractions :)


*Compression clothing - Even if you aren't exactly an athlete, compression clothing helps with circulation, keeping dry during workouts and assist you with body temperature. Skins are one of the more popular brands but you can also go for an alternative which does the same job