August goals!

AUGUST!

- 100g of protein every day!

- 1500 calories on no workout days

- 1700 calories on workout days (extra 200 calories from fruit/carbs)

- a cheat meal every two weeks with 500 calorie deficit two days within the two weeks

- all good fats. No sats or trans fats.

- cardio 4-5 times a week (SWITCH IT UP!!)

- strength twice a week

- 1-2 body pump a week

- two days 1000 calorie burn

TONING STRENGTH TRAINING PROGRAMME

This programme is made for toning and lowering body fat percentage whilst increasing your strength. It is split into two days; upper and lower body with some abs on each day. My trainer made this specifically for me so make sure you tailor it to your needs if you want to try it. This is not for the faint hearted, I’ve done it and it’s tough and you will have to push yourself to finish the full 12 reps.

DAY 1 (Upper body):

Exercise	Sets	Reps	Weight	Comment
Bicep Curl	3	12	6kg dumbbell	1 full then 1 half way = 1 rep
Tricep Overhead	5	5 and then 5 sec hold	8kg kettlebell	10 secs in between each rep
Chest Press	3	12	7.5kg (machine)	SUPERSET: In between each set, upright row with 8kg kettle bell for 30 secs each side
Incline Chest Press	3	12	5kg (machine)	SUPERSET: In between each set, a 2 handled 8kg kettle bell swing
Lateral Raise	5	5 and then 5 sec hold	4kg kettlebell	10 secs in between each rep
Front Raises	5	5 and then 5 sec hold	4kg kettlebell	10 secs in between each rep
Shoulder Press	5	5 and then 5 sec hold	4kg kettlebell	10 secs in between each rep
Reverse Fly’s	3	12	4kg dumbbell	Standing
Dumbbell Row	3	12	8kg dumbbell	As if you’re holding a bar

Abs – do 3 sets of each exercise with 15 reps in each holding a 6kg dumbbell for each exercise:

·      Basic crunches

·      Crunch crossover

·      Dead bug

·      Russian twists

DAY 2 (lower body):

Exercise	Sets	Reps	Weight	Comment
Leg Press	3	12	25kg (machine)	SUPERSET: In between each set, 12 full range lunges and 12 bottom ½ pulses right and left holding two 8kg kettle bells.
Squat	3	12	4kg	SUPERSET: In between each set, 12 squat jumps with 4kg kettle bell
Lunge	3	12	4kg kettle bell	Extend kettle bell above head as you lunge

Abs – do 3 sets of each exercise with 15 reps:

·      Side bends

·      Plank on medicine ball

·      Plank jumps on medicine ball

·      Plank runs (mountain climbers) on medicine ball

Strength training program June - January

Strength training June 2013

Day 1 - upper body!

1. Bicep curl: 3 sets, 12 reps, 6kg dumbbell; 1 full then 1 halfway = 1 rep

2. Triceps overhead: 5 sets, 5 and then 5 sec hold, 8kg kettle bell

3. Chest press: 3 sets, 12 reps, 7.5kg; in between each set, upright row with 8kg kettle bell for 30 secs each side

4. Incline chest press: 3 sets, 12 reps, 5kg; in between each set, a 2 handled 8kg kettle bell swing

5. Lateral raise: 5 sets, 5 and then 5 sec hold, 4kg kettle bell

6. Front raise: 5 sets, 5 and then 5 sec hold, 4kg kettle bell

7. Shoulder press: 5 sets, 5 and then 5 sec hold, 4kg kettle bell

8. Reverse flys: 3 sets, 12 reps, 4kg dumbbell

9. Dumbbell row: 3 sets, 12 reps, 8kg dumbbell

Abs (3 sets of 15 reps with 6kg dumbbell for each exercise):

Basic crunch

Crossover crunch

Dead bug

Russian twists

Day 2 - lower body!

1. Leg press: 3 sets, 12 reps, 25kg; in between each set, 12 full range lunges then 12 bottom half lunge pulses right and left holding two 8kg kettle bells

2. Squat: 3 sets, 12 reps, 4kg; in between each set, 12 squat jumps with 4kg dumb bell

3. Lunge: 3 sets, 12 reps, 4kg kettle bell; extend kettle bell above head as you lunge

Abs (do 3 sets of each exercise with 15 reps):

Side bends

Plank on medicine ball

Plank jumps on medicine ball

Plank runs on medicine ball

Peanut butter and mixed fruit energy bar recipe

Will eat these pre workout or on the go! 

Ingredients: 

1 cup/110g rolled oats

6 tablespoons natural honey

4 teaspoons brown sugar

5ml walnut oil

Pinch of cinnamon

1/4 cup chopped dates

1/4 cup dried fruit

50g crunchy peanut butter

50g dark chocolate

Preparation:

1. Combine honey, brown sugar, peanut butter, cinnamon and walnut oil in pan and heat on low for 3-5 minutes.

2. Combine oats, dates and dried fruit in a large mixing bowl.

3. Add the contents of the heated pan slowly to the oats etc and mix until sticky.

4. Spread evenly in a pan of some sort.

5. Heat dark chocolate in pan until fully melted and then spread/dribble on top of spreaded mixture.

6. Chill in fridge for two hours.

7. Slice into 8 servings. 

Macronutrients:

Calories - 202

Carbs - 30g

Fat - 6g

Protein - 4g

Sugar - 22g

Peanut butter chocolate protein bars

Peanut butter chocolate protein bars

Ingredients:

40g crunchy peanut butter

4 scoops chocolate whey protein powder

200ml unsweetened almond milk

3 egg whites

40g Quaker oats

Preparation:

Mix peanut butter, milk and egg whites in a mixing bowl until creamy.

Add protein powder and oats and mix until shown as in third picture.

Place in a greased pan.

Freeze for an hour and then keep in fridge.

Back from France!

I haven't posted for a while on here so I thought I would. I've been back from France for about a week now and I'm back up to 129lbs. I'm okay with that though I just know I need to work extra hard over the next few weeks to make up for lost time :)
Nervous and excited to get back into my wright training!!

Ham and cheese omelette!

Okay so it was requested that I post the recipe for the omelette I usually have so here it is :)
Ingredients:
2 eggs
Salt and pepper to taste
Splash of milk
Low fat cheese
Ham

Preparation:
1. Heat up a 6-8 inch pan with some oil first of all.
2. Crack to eggs into a cup and beat with a fork for a couple of minutes until a lot of air has been beaten out. Add a little pepper and salt if you need it. Also add a splash of milk.
3. Best for another minute and then add mixture to pan and do NOT mix the mixture!
4. Leave that to heat up for a couple of minutes and in the mean time, grate the cheese and cut up the ham.
5. After the egg has heated up for a couple of minutes, add the ham and cheese to one half and fold over the other half of the omelette on top of the cheese and ham.
6. Cook for another minute or so and then plate up!

Hope this makes sense to you all, I've tried explaining it the best I can :)