Work Out Wednesday

Up at 6am this morning for a morning gym session before work! I am loving the sunshine at the moment as I makes draggin’ my ass out of bed that early much easier to do, although I was slow to get out the door and a quick caffeine fix gave me the energy for my sunny jog to the gym.  There is no secret to getting up for an early sesh, it’s just good ole planning and preparation.  Before bed my take away breakfast and lunch is prepped and clothes set out so all I have to do is throw my gym gear on and the rest in a bag and then I am off.  Making sleep a priority is a must too as it doesn’t matter how prepped you are if the alarm goes that early and I haven’t had at least 7 hours sleep then the temptation to roll over and ignore it is very tempting.  Working out in the AM works best for me as excuses and stuff gets in the way if I plan after work sessions.

Okay so on to the work out, I am still feeling muscle soreness from my Crossfit session on Monday so I felt the need to burn some lactic acid off with a high energy Fusion strength workout.  I have spoken about JNL Fusion workouts before, they are strength and cardio blast circuits devised by my workout inspiration Jennifer Nicole Lee.  I modified this version of the workout I found on bodybuilding.com so I can target the areas I want to work on, for explanations on the exercises see here. I love this workout because it’s fast, sweaty and fun. The routine is 8 circuits, perform each circuit 3 times and I have a 45 sec rest between after the 3^rd round of each circuit so the split work like this; 30sec strength/30 sec cardio blast x3, 45 sec rest then move on the next circuit.  I have downloaded an interval timer app on my phone to time my circuits.  Here’s my routine – enjoy!

I didn’t bother with a 5 min warm up because I jogged to the gym so I completed this my Fusion workout in a little over 30mins and tacked on a 8min CrossFit AMRAP after my workout.  What the heck is an AMRAP? It’s other CrossFit acronym of course J It stands for As Many Round As Possible (sometimes Reps) I tried the AMRAP we tried in my CrossFit class last week which was;

(1). 4 x sumo deadlift back down to squat (with 7kg medicine ball and it’s my description of the exercise. There is a CrossFit acronym but I can’t remember it!)
(2). 6 x push up
(3). 8 x butterfly sit up.

I managed 6 full rounds and finished on 4 sumo deadlift/squats and I need to start a diary of my CrossFit workouts as you are supposed to be aiming to beat your personal best!

Hope its sunny where you are and enjoy the day.

xx

Winning and WOD’s

It’s been a sunny super weekend of fitness!  I ran the Edinburgh BUPA 10k yesterday which was a hilly route and hot but I managed it in 56m33s.  I’m pleased with my time and now hooked on 10ks so looking for the next event to work towards to beat my time.

Me and and my medal! (I am on the right)

I’m a glutton for punishment as I didn’t schedule a day of rest today after my 10k run, instead I had a 5am start this morning.   I was up and out for a 4.5k jog to my new CrossFit gym or “box” as Crossfitters call it.  What is CrossFit? In short, it’s a strength and conditioning program but it’s also a lot more than that.  It’s a community, it’s challenging and it’s inspirational.  You only compete against yourself but when you see what the more experienced Crossfitters can achieve in their W.O.D (Work Out of the Day) it encourages you to push yourself as you know that eventually it will pay off!

Today’s WOD’s was…

8 rounds

300m run/sprint.

16 x Kettlebell Overhead Swing.

10 x Overhead Clean & Press.

NB: On the board the above exercises were written in CrossFit acronyms (there are a lot) but I can’t remember them!

I completed my WOD today with 15kg barbell and 10kg kettlebell in 38m15s.  It should have been a 30kg/12kg weight but as I am newbie I was concentrating more on my technique.  It was fairly tough and I am little bit scared for when I have to rack up the weight :).  Anyone who wants to CrossFit in Edinburgh I can’t recommend Mission Training Systems enough.  They have a great set up, great coaches and great folk to work out with. You can find them here http://crossfitmts.co.uk/

My posterior chain is feeling the effects already so taking it easy for the rest of the day with plenty of stretching.

Have a fantastic Monday!

xx

21 Day Sugar Detox: Day 3

Oh no! I cheated (a bit) last night. Learning curve – do not start a detox the day before your best friends birthday dinner! On a positive note my resolve was pretty strong and I am sure its because I am making a conscious effort to give up sugar so the ‘what the heck’ attitude was kept in check. I only had a glass of prosecco – not a bottle – 🙂 and finished off with a couple of after dinner truffles and passed on bread and dessert. A fail but not and epic one and I picked up today and back on track! The best thing was I had a fabulous evening with the girls and no regrets. The weekend is a few days away and always the time to indulge so who will win? The Cookie Monster or the Sugar Detox?!

Gym time tomorrow so that’ll keep me on the straight and narrow. I am trying a new split, alternative upper and lower body days with cardio mixed in. I injured my foot a few weeks ago due to inappropriate footwear, so trainer shopping this weekend now it’s better and time to hit the road again! Nutrition and diet is the most important in the quest for healthy body, health mind and exercise a close second. Although for me exercise is easier to stick to, high impact exercise is an instant mood lifter so I have missed my runs and can’t wait to get on the road again!

21 Day Sugar Detox: Day 1

Today I start my 21 day sugar detox. Why? Despite eating a healthy diet most of the time my love of the sweet stuff is getting out of control and abstinence is the only way to kick the bad habit of craving sugar. I am not one of those people that can have a square of chocolate and leave it at that, one square and I’m hooked until the whole bar is gone – and I’m talking family sized! I read that by doing a sugar detox you will turn into one of those saintly people that can honestly say they don’t want anything off the dessert menu, so I’m going to give it a try.

Why is something that tastes so good so bad :(? Here are some not so sweet facts:

1. Sugar makes you fat. It causes resistance to a hormone called leptin. Leptin controls hunger and feelings of satiety. If your body doesn’t let leptin do what it is supposed to do, you eat more than you need and get fat.
2. Sugar is empty calories – it has no nutrients, vitamins or minerals whatsoever.
4. Sugar ruins your teeth. The bacteria that forms plaque uses sugar for energy which allows it to multiply faster.
3. Sugar is ADDICTIVE!!! When we eat sugar, dopamine is released in the brain, giving us a feeling of pleasure. This is actually how illegal drugs like cocaine function so it could be said that sugar is a legal drug which is why ‘cold turkey’ is the only way to kick the habit.

Here is a list of food to avoid while on a sugar detox:
Bakery Products – Avoid all bakery products made from white flour
Carbohydrates – Avoid white pasta, wheat pasta and white rice. Also avoid potatoes
Cereals/Grains – Avoid any cereal/grains
Dairy Products – Avoid all dairy, this includes cheese, yoghurt and creamy sauces
Fruit – Avoid all fruit not listed below
Liquids – Avoid alcohol, fruit juice and other sweetened beverages
Diet drinks – Especially avoid these as they contain artificial sweeteners
Sugar: Avoid all sugars, these include sucrose, fructose, high fructose corn syrup, cane sugar, honey, maple syrup and agave nectar. Also avoid artificial sweeteners.
Other: Avoid MSG and trans fats. Also avoid soy, hydrogenated oil and vinegar. Definitely avoid fried foods.

So what can you eat?
Here’s the list of approved foods while on a sugar detox:
All Herbs
All Vegetables (except for sweet potatoes and yams in moderation if you are not super sensitive)
Brown rice, Lentils, Beans and Quinoa.
Fruit: Avocado, Lemon, Lime, Tomatoes, Goji Berries.
Meat: Organic turkey, chicken, beef, lamb. Wild caught salmon and other fish.
Nuts and seeds.
Oils: Coconut oil, Olive oil, Ghee and Butter.

I have read in other articles that cottage cheese and natural yogurt are ok in moderation too so I am adding that in. Whilst training cottage cheese is a staple for me, as a quick and easy way to keep protein consumption high. I’ll be blogging about my detox and no doubt use it as a distraction when the cravings kick in, so wish me luck 🙂

The ‘Totally Tropical’ Way to Stay Hydrated!

I make it no secret that I love coconut oil, not just because of the health benefits such as glowing skin, boosted metabolism and immunity and also stress relief, but also because it tastes so good!

Not only is coconut oil super food in my book, but so is coconut water. Forget sugary processed sports drinks, coconut water is natures electrolyte drink as it has a natural balance of sodium, potassium, calcium and magnesium. Its also low in fat and calories and has no cholesterol.

Coconut water regulates the functioning of the intestine so can help promote clear skin and its cleansing anti-viral, anti-fungal and anti-microbial properties are excellent for liver problems and inflammation.

Coconut water is a ideal refreshing summer drink so go grab yourself a coconut and stick a straw it and pretend you are in the tropics – if only for a day 🙂

I can…therefore I will!

It’s a gorgeous sunny day and I am about to throw my gym kit on and soak up some sunshine on the way to my spin class. I am feeling relaxed today as went to an amazing meditation class yesterday evening. It’s so much more powerful meditating in a group, I will be back next week so I will update with my progress. Along with meditation I have also started practicing affirmations as they make me feel good too and can help turn a bad day into a good one.

The practise of repeating positive affirmations daily can change your mindset and your wellbeing. It may seem unnatural to take a few minutes each day to say some kind words to yourself but during times of stress and worry you already practise negative affirmations without realising it….”I can’t to that….I will fail….etc. So why not give yourself a break and consciously make a point of telling yourself ..”I can do that….I will succeed”.

Affirmations, if practised constantly over time make your subconscious believe it which then makes it a reality. How? Think about if you tell yourself you are successful eg.”I am successful” it makes you feel good. If you feel good you have more energy. If you have more energy you take more action. If you take more action you create more opportunities. More opportunities = more success. Lets face it success doesn’t come to you, you have to work at it. So work on your positive affirmations to improve areas in your life. It just needs to be consistent to see results. Here are some tips;

1. Always make them personal to you. Use ‘I’ and ‘My’.

2. Always make them positive – never say don’t or won’t. For example, “I won’t eat junk food” make it “I always eat fresh healthy food”

3. Always make it in the present tense even if it hasn’t happened yet. For example, “I will be wealthy” make it “I am wealthy”.

Try not to overload pick 2 or 3 affirmations and work with those until you have made them a reality. Make it part of your routine and repeat them at least for 2 minutes 2 or 3 times a day, such as when you brush your teeth, or in the shower, or wait for a bus etc. These are the times of the day you might be practising negative affirmations without realising it so make a conscious effort to make them positive and improve your day! To make them more powerful you can also say them out loud and/or look into a mirror – when nobody is around of course. Make them personal to you and what you want to achieve in your life.

Have a lovely day 🙂

Inspiration

Today is about surrounding myself with inspiration; images, music and what I read has a massive influence on thoughts and feelings so it’s important to make them positive!

Here are a few people that inspire me in the fitness world; Jennifer Nicole Lee and Tosca Reno who both transformed themselves and their lives through fitness and living well.  I love, love the fitness magazine Oxygen (Tosca is the CEO and Jennifer Nicole Lee regularly appears)  It is an amazing source of inspiration for  fitness and healthy living.  Check it out! http://www.oxygenmag.com

Zzzzzzz :)

Tired doesn’t even describe it!  Not sure what has been going on with me this past week, my energy levels have plummeted.  I think it’s related to the time of the month, if you know what I mean 😉   I’ve not let that become an excuse not to exercise though!  As long as I keep consistent with my workouts I will achieve results, some workouts are better or longer than others but I am sticking to plan and I will achieve my goals.  I’m still loving the JNL Fusion workout I blogged about the other day but due to my extreme tiredness I toned it down and cut the cardio intervals and just did 6 circuits of the strength intervals.  Here’s a break down of my workout and check the link for ‘how to’ do the moves.  I was tired when I went in but sweaty and energised by the time I left – result! http://www.bodybuilding.com/fun/jnl-on-the-go-episode-3.html

Apart from feeling tired on the up side, I am also very excited as I had my first meeting with Arbonne last night and I am so glad I was introduced to this opportunity as it’s just what I need and what I have been looking for.  I have wanted a successful business in the health and wellness industry and Arbonne has a proven system to make your business work, I just hope I can make it work for me!  I’ll be blogging about my journey with this business venture, so watch this space.

Ending on a positive note thanks to my Little Life’s Instruction Calendar my quote today is ‘when you feel gratitude express it’  So thank you for a wonderful day, week and year.  2013 is going to be a fantastic

I Love Saturday’s

Today was a great Saturday and it started with cleaning and a healthy breakfast of tomato egg white scramble and a side of flaxseed and coconut oil.  I eat ground flax like a porridge with warm milk, coconut oil and a teaspoon of agave nectar for sweetness, it’s so good!  After a healthy breakfast it was time for a workout and at the gym I completed a 45 min JNL Fusion workout.  It’s a circuit workout of 30/45 secs of strength training followed by 45 sec cardio blast.  I love it and I have been doing the circuit 2 times a week and already seeing the benefits.  It’s great because you have to work hard and as you are changing it up so often, you don’t get bored you have completed a sweaty workout in no time.  I found the workout on Bodybuilding.com  http://www.bodybuilding.com/fun/jnl-on-the-go-episode-3.html

I love Jennifer Nicole Lee’s Fusion workouts and hope be as fit as she is!

Me and Fella are moving north of the river in a few months so for the rest of our afternoon was spent having a burn around on the scooter to see what our new area is like at the weekend.  I love it! Its got a great atmosphere, charming buildings and cool bars and cafes.  Best of all its near a tube station not to far away from beautiful Regents Park.

I want to live on this street in a colourful house like these please!

We had a lovely pub lunch and watched some of the rugby before heading home via my favourite shop Wholefoods to pick up some healthy ingredients for some sweet treats for our film night; Caramel Popcorn and Raw Coconut Chocolate.

The popcorn recipe is from a blog from Chocolate Covered Katie  http://chocolatecoveredkatie.com/2013/02/01/healthy-caramel-popcorn/.   I used Coconut palm sugar in place of sucanat and boiled it up like toffee with the agave and used a coconut oil in place of the butter substitute.   It was so good but very sweet and I got to use Donald for the first time and he made popping the corn an easy job!  Next for the raw chocolate I whisked up just over a 1/4 cup raw cacao powder, 1/4 cup coconut oil (melted in a bowl place over a pan of just boiled water) 1/4 cup agave nectar and tsp vanilla extract.  Spooned the half the mixture into silicone ice cube tray then added a blob of almond butter,  added the rest of the mixture on top and popped them in the freezer for 20 mins to solidify.  These chocolates were so easy to make and so delicious, I will put in less agave next time as it was a bit too sweet but maybe I have over dosed in agave this evening!  I must remind myself that although these aren’t processed or refined treats they are still calorific so it doesn’t mean you can eat more!

The treats were enjoyed with the film Ides of March with George Clooney and Ryan Gosling, it was great but not gripping and I now have more respect for Mr C and his talents because he starred, wrote and directed the film.

Not feeling so insightful today but I did get one from my Life Little Instruction Calendar which says ‘If you quit, how can you win?’ enough said 🙂 Part of my training as an Arbonne Consultant recommends I read 30 mins of motivational material each day so I am off to read ‘Rich Woman’ by Kim Kiyosaki which is about investing and not quitting!  I don’t like the title much but I am getting some great advice which I report on at a later date.

Buenos noches xx

Setting Goals and Achieving Them – STEP 2

OK, so I am now ready to start STEP 2 of Setting Goals and Achieving Them!   According to mindtools.com Step 2 involves taking your long-term plan and breaking it down into manageable chunks of time giving you a route map about how to get there.  So break down your 5 year plan into smaller goals of 1 year, 6 months, one month, 1 week and 1 day.  Get a daily to list together on what you need to do each day to achieve your mini goals, also review your longer term plans regularly and modify them to reflect changing priorities and experiences.  I  suggest that you schedule reviews to make sure you are on track (and that you stick to it!).  Monthly would be sufficient but I am going to start scheduling weekly at first, just to keep me on my toes and stop me from procrastinating!

By writing my goals down I now have a structure in place, while it’s not set in stone is great to have something tangible I can work with to build my future career happiness.  The overall goal may change over the next 5 years but what’s great is by completing my daily to list and I am  making steps closer and achieving something every day to make it happen.  It has taken some of the stress away of my redundancy and whilst I know it’s not going to be easy, its great to have created something that will push me and challenge me rather than wanting to pull the covers over my head and give up!  One thing I did after revising my goals was changing the tense of my statements, I had written ‘To be trained in ..etc’ but that statement is not showing certainty so I changed it to ‘I will be trained in …etc’ Just by switching this around it makes everything definite and not just a possibility 🙂

So thank you, thank you mindtools.com for given me a structure for success. I’ll be up dating on my progress and of the other areas of my life I have to goal set for such as Physical, Family and attitude. Phew, I have a lot to be getting on with!