May 2013
7 posts
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Looking forward...
To a day of grocery shopping, cleaning and refocusing tomorrow.
My eating has been very 50/50 since moving to Sydney. 20 days of good eating, exercise & rest to come.
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To Coconut or not Coconut? →
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Please add more Trance Vocal Tunes :)
April 2013
13 posts
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HSN IS MOVING TO SYDNEY!
As of this weekend I will be living in sydney. Pretty scary stuff!
As a newly qualified fitness instructor I will be looking for opportunities to work in Sydney.
I will also be pursuing an online coaching programme.
Watch this space.
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Recommended Online Training Program
Are you stuck in a rut? Need some help to lose fat the healthy and sustainable way? Available for half an hour a week for a skype call?
I highly recommend my personal trainer Josh Dickinson for all your sporting and body composition goals. Based in rural victoria (Wodonga/Albury) I highly recommend this legend of a personal trainer.
Check out his website...
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New program
Hit me up with some key exercises you think should be incorporated into my new 4day a week program.
Legs day is looking like this so far:
Stiff leg dead lift
Split squat front leg raised
Split squat back leg raised
One legged leg press
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Progress
Good things take time.
After getting my DEXA this afternoon, I’m still happy. I’ve done a bit of an analysis of my Body composition over the last 12 months. I.e. from my scan completed on 20/04/2012 and my one done today 05/04/2013.
I want to note I also did a big detox in July 2012 which meant I actually lost a lot of mass and muscle tissue.
July 2012 to April 2013 (so after a...
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12 week stats
Photos to come…
But I have lost 9 cm all over (more to come for sure!)
Using a Skinfold test I have dropped from 23.06% to 20.35% (DEXA to be done today for more accurate measurement). This was measured by the same person from Week 1 to Week 12.
Good times.
I’ll also be updating my 1RM stats as well…More information to come later today :)
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Cardio - Fueled or Fasted? →
Should you perform cardio first thing in the morning on an empty stomach?
Some ideas in the attached link!
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Chasing your dreams? →
Set standards! Here is some at the above link!
March 2013
26 posts
5 Reasons You Should Support Women's Bodybuilding →
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More H.I.I.T for your fast workout!
Got an hour spare? This HIIT session will destroy you!
It is a pyramid workout and goes like this:
1. 200m row, 2 burpees, 4 thrusters (medicine ball or weight plate, I used 4)
2. 400m row, 4 burpees, 8 thrusters as above
3. 600m row, 6 burpees, 12 thrusters..
4. 800m row, 8 burpees, 16 thrusters..
5. 1000m row, 10 burpees, 20 thrusters..
6. 800m row, 8 burpees, 16 thtusters
7. 600m...
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BE A LION
Check out this fantastic article on being more than you currently are!
http://articles.elitefts.com/training-articles/a-lion-in-iron-women-be-more-not-less/
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Deadlifts
The trusty Deadlift is a “Pull” Compound movement (using multiple muscle groups) that should be in your weight training programme.
Whilst it targets Gluteus Maximus, it also works the quadriceps, hamstrings, soleus and various other muscle groups. As such the strong use of legs and back muscles to complete the deadlift make it an ideal “pinnacle” exercise.
Deadlifts can...
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30 Minute HIIT (Intense Cardio Exercise) for Fat...
Equipment:
1 x Barbell (I used a 20kg)
1 x Medicine Ball (I used 6kg, 8kgs for 2 and 16kg for one round)
1 x Bench
1 x Kettle bell (I used 8, but also used 16kg)
1 x T Bar Row (or you could use a barbell for bent over row)
1 x Skipping Rope
1 x Coach/Friend to get you fired up!
Exercise, Rounds for Time (30 minutes).
Also, each round we varied it up by either increasing the weight and...
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doyogawithme.com!
green-tea-and-lace:
Now my favorite website ever! If you’re wanting to do yoga but can’t make it to classes like me then definitely hit this up! Structured classes for different levels focusing on what you wanna focus on…
Ah—mazing!
Wow. This website is fantastic!!!!!!
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Donating blood
Was meant to happen today. Forgot my wallet with my ID and blood donor card.
Rescheduled for Friday!!!
josephxkendrick asked: Yeah, I wasn't denying the benefits, I just thought that maybe you could eat it seperately if it was too disgusting? I've never had a green smoothie so need to get my act together. Thanks for the follow!
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Don't you hate it when...
Your Metabolically Precise Liquid Meal (say the last meal of the day) doesn’t blend your zucchini properly so you have lumps of raw zucchini in it.
Lucky you can’t taste it!
OMNOMNOMNOM!
Tonights Liquid meal:
1 cup of Blueberries
1 Zucchini
1 cup of Oat milk (getting rid of the last lot as it is GONE from my diet from now on)
1 scoop of Vanilla Protein Powder
1/2 tsp of...
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DOMS (DELAYED ONSET MUSCLE SORENESS)
DOMS can be caused by a number of factors and effects everyone in different ways.
Ill try get this down to basics.
Exercise causes free radical damage through excess oxygen particles. In order to sweep up the extra oxygen we must consume a high antioxidant diet (anti-oxygen) which will reduce the number of free oxygens floating around our blood stream.
Here are a few of my tips:
1. Dont over...
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Using Protein Powder in Cooking →
Just don’t!
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Believe and you will achieve
Today I had a pretty average day, I didn’t go in to work as I was looking after my unwell flatmate (she came out of major surgery yesterday) which I felt bad about, as well as some other things.
Anyway, today is Wednesday which means CHEST day. I’m not a huge fan because whilst there is a lot of strength there, I have some difficulty with mobility in my left shoulder, and I let this...
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February 2013
22 posts
1 tag
Well...well..well..
Today I deaflifted 67.5 kgs which is .5kgs greater than my 1rm exactly 6 weeks ago.
6 weeks till this phase is over!!
Excited.
Are you progressing towards your goals or losing sight?
All I say is: PROGRESSIVE OVERLOAD!
Hady 6 week measurements too of which my girth has decreased and my calipers.
On the path to 2014 INBA for sure.
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What Does 200 Calories Look Like? →
Thank you to Wisegeek for this slideshow of comparisons of 200 calories.
How will you make your choices?
