So, I’ve reached day 4 of the detox & after 3 days of following the plan to the letter, I have today, had to make some revisions.  After training chest last night, I got up nice and early this morning to go train legs & on my brisk walk to the gym got very light headed.  I stopped off at the shop to get a banana (still staying Vegan for the detox) to help me along as I think it was the carbs I was lacking.  I am now going to add a bean soup into my lunch as well just to get my strength back up after my leg workout & will then go back to following the plan tonight & tomorrow.  Saying this, once I’d eaten my banana & got to the gym I had such an amazing leg workout.  I felt much stronger than I have been lately & burned through a ton of calories!!!

legday

We have to remember to listen to our bodies… take action on any signs your body gives you, such as dizziness, headaches etc.

I do actually love this detox though and am going to continue to incorporate some of the rules into my everyday diet after the week is out.  I have learnt that I don’t have to have meat with every meal and even though I loved salads before, I love them even more now.   There are just endless combinations.

I’m looking forward to seeing my progress tomorrow, but even if it isn’t visible I do still feel better on the inside, with way more energy than when I started the week with.

Anyway, I’ll leave you today with my workout from this morning focusing on the hammies & that booty we all want to build… it’s short but it’s a killer!

Keep Calm, legday workout

Barbell Squats (go heavy) 4x failure (increasing the weights each set)

Bulgarian Split squat – 4×10 (each leg)

Reverse Hack Squat – 4×12 (Possibly my new fave exercise)

SL Deadlift – 4×12

Donkey Kick – 4×12 (each leg with 8 additional partial reps)

I finished this off with a 10 minute walk on 15.0 incline at between 3.5-5km/min, just in case my legs weren’t dead enough already!

Happy Thursday guys…

Alison x

P.s – Don’t forget to stretch!

So yesterday I embarked on a 5 day detox courtesy of Nikki Sharp of Stay Sharp Be Strong. I was really ready and excited to start the detox after coming off my last job (I work in TV) which really took its toll on my workouts and my eating habits. It has also come at the perfect time as I am getting married in less than 2 weeks and need to get my body feeling great, inside and out. Nikki says that doing the detox for 5 days will help get rid of bloating, clear up your skin, it gets you sleeping better & will give you more energy. It isn’t however a quick fix, it should kick start a healthy, balanced lifestyle or like me, get you back on track. I will continue to follow some of the detox rules after the 5 days; however, as the detox is vegan, I will slowly introduce dairy & meat products, alongside the occasional treat.

I spent Sunday food shopping & prepping and I can tell you now, it looks phenomenal.

detox day 1

It is unlike other detoxes where food is in short supply. My meals for the next couple of days are bright, colourful & inviting, making me want to tuck in straight away. I have to be honest though and I did miss meat on day 1, but I definitely don’t want to cheat. I wouldn’t say I’ve been full but so far I have been very satisfied. I usually find it difficult to stick to a restricted diet but I am determined to see this one through. It seems like a very well thought out plan and seeing Nikki follow it herself with great results motivates me further.

I am armed with before pictures and even though I know it won’t be a massive change over 5 days, I am excited to see and (more importantly) feel the results!

Wish me luck guys…

Alison x

P.s – Surprisingly Tofu isn’t actually that bad!!!

Howdy fitfam,

I’m going to start sharing some of my workouts on here for you all to see but before I start I’d like to give you a bit of background to my workouts.

I believe in training smart.  I prefer to work at a high intensity for 1hr rather than taking it steady for 2+ hours.  I always try to finish my workouts off with some HIIT, even if it is only 10 minutes of intense work, otherwise I would struggle to fit extra workouts into my week, purely for cardio.

I always try to switch up my workouts, even if it is working to a different rep range, changing my rest periods or even swapping one exercise for another.

I don’t tend to do a ‘proper’ warm up as I consider mine to be my 20 minute brisk walk to the gym however, I always start with a light weight on each exercise to warm up the muscles thoroughly, increasing with each set I perform.  If you live close or drive to the gym you could start off with 5-10 minutes on the treadmill or elliptical to raise your heart rate and then throw in some dynamic stretching.  Stretching is great before a workout, especially evening workouts after being sat behind a desk for 8 hours straight with little movement.

I’m currently trying to shorten my rest periods as I felt I was wasting a lot of time at the gym sitting around whilst my heart rate plummeted.  I now try to get 45secs rest (which is half what I’m used to).  You can even incorporate active rest periods where you may hop on the treadmill or perform some plyometric movements such as jump squats (more on this later in the week).  If I’m training at heavy (or at least as heavy as I can) I may increase these rest periods to 60 seconds or more.  Try to listen to your body on this one… It will tell you when you’re ready to go again.

Anyhow, today was one of my favourite days… BACKDAY!!!

I always start back with some pull-ups or deadlifts as these require the most energy, so I hit them while I am still fresh.

So here goes… todays beautiful strong back workout

 

DEADLIFTS – 4 X 12,10,8,6 (Then I worked on my 1 rep max)

PULL UPS – 4 x failure

LAT PULL DOWN – 4 x 12,10,8,6

SINGLE ARM ROW – 4 x 12,10,8,6

BICEP CABLE CURL SS TRICEP PUSHDOWN – 2 x 12, 2 x 8

CAPTAINS CHAIR – 4 x 15 (last 3 reps hold at top for 3 secs)

Finish off with 10min HIIT

 

Happy Back day guys!

Alison x

NOTES:

Try to increase the weight for each set.

If you don’t know any of the above exercises then bodybuilding.com has a great exercise database.

SS = Superset – do one exercise after the other with no rest

FAILURE = Perform as many reps as you can with proper form.

Sometimes there is nothing like a good juice or smoothie for breakfast.

I always try to add some veg to mine to lower the sugar content and up the nutrients but today, I just wanted pure sweetness, and this was just so simple!

smoothie

 

Makes 2 small smoothies:

1 banana

1 handful strawberries

1 handful blueberries

1/4 lemon (squeezed)

1 cup unsweetened almond milk

Blend and top with a sprinkle of chia seeds to help keep you fuller for longer!

Enjoy your Saturday everyone!

x x x

I’ve seen this feature out in the blogging world a lot recently and seeing as though I just had the MOST AMAZING salad for dinner I thought I’d give it a shot. In future I will put up my own recipes but today I bring you…

Pranzo Veloce (meaning quick lunch in Italian)

This new independent brand is brought to you by the husband and wife team behind successful frozen yoghurt chain Frurt. They specialise in making pizza’s, salads and baguettes fresh on the premises at Media City Manchester.

Naturally, I chose a salad and it was delicious.

food

I love that you get to build your salad from scratch, no pre-packaged rubbish bulked out with leaves and merely sprinkled with the good stuff & no ingredients dripping in grease and high calorie dressing.  You literally get to control the calories & more importantly the taste.  I started with the basics; lettuce, cucumber & tomatoes before adding peppers, olives, sun-dried tomatoes, jalapenos, sweetcorn and hummus, which came in at £3.50, before adding a topping of falafel for a bargain of 25p extra! Finally I got to pick my own dressing, simply opting for a drizzle of olive oil & balsamic (with a helping of pepper & oregano).

Overall for taste and value for money I’d say it is well worth a second visit, team this with their friendly workforce and I think Pranzo Veloce will be another big success for the duo.

Hope everyone has a fab Foodie Friday!

Alison x