Yay Maori stick game “Ti Rakau” #fun #saturday #kiwi #bro #as
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Omnomnomnom
(Source: avenid-a, via suited-lifestyle)
definitely not how I look when I workout!
(Source: shesquats)
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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.
Pooped #health #readytogetready #hiit #ice #fitblr today I wont even try to explain what I did! 30 minutes to get the blood pumping. (at Think 24hr Fitness)
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 here: http://www.physique-essentials.com/
Say that Kelly-Ann recommended you!
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
Yay for #melbourne #hsn is completing their level 3 in fitness course this week. Woop woop. #beautiful #australia
#Progress. Bring on my next threr month progression. #bodybuilding #nutrition #fitblr #orca #thinkfitness
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 ‘fat’ release detox)
Body Composition - Fat % has decreased by .2%
Lean Mass - Gained 3.07 kgs
Fat Mass - Gained 17.6 grams
All this says to me is that detoxes like this advertised “fat release” don’t keep your muscle, and therefore don’t just eat away your fat. From April 2012 to July 2012 however it did make me lose 2.6 kgs of fat which I have kept off essentially 1.66 kgs.
April 2012 to April 2013
Body Composition - Fat % has decreased by 2.2% (I clearly find it difficult to move fat)
Lean Mass - 937.2 grams of Lean Mass Gained in 12 months
Fat Mass - 97.6 grams of Fat Mass has gone
Total mass - 759 grams gone.
Anywho, that may not seem like much, but it seems to take a lot of effort for my body to respond to clean eating and gym work.
Overall I’m all of 25.7% bodyfat, which for a female is pretty normal.
Plenty of improvement to go.
Watch this space :)
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 :)
Should you perform cardio first thing in the morning on an empty stomach?
Some ideas in the attached link!