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. .jpg)
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
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:
- Increased lean muscle mass
- Decreased recovery times and faster muscle repair
- Reduced post-workout muscle breakdown
- Increase metabolic rate
For more information on the product click the link below
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
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
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