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

I’m beyond ecstatic that so many women are starting to get onto the ‘strong is the new skinny’ vibe and hitting up the weight room to show the men how it’s done. I used to always think that the thigh gap and having a slim body was healthy and achievable, and in some ways I thought it would be the answer to life’s problems; ‘maybe if I had that “perfect figure” I would somehow get further in life…’ maybe in the same way we think changing our hair to look like our fave celebrities hair will change our whole image!!

I’m not sure what it was that changed within me, but I remember getting back into the gym after a year’s hiatus and hitting a body pump class. It gave me a buzz that had me hooked straight away and the instructor was so motivational she made me believe in myself. ‘Champions weren’t born, they were made’ she used to say and it’s so true. Whilst some manage to maintain a naturally thin figure, most of us actually have to work hard for it.

Over the months as I saw my weights increase & my body size decrease, I started to gain more and more confidence. It felt amazing looking around the room and finding I was squatting more than the guys and nearly as much as my ripped instructor. This buzz motivated me to research weight lifting and I finally decided to give it a try on the gym floor. This was absolutely terrifying to me at first, but I’d made a commitment in my head and with my fiancé for support made the long walk to the free weights area and there was no looking back. I had finally found the drive I needed at the gym. No more slogging it away on treadmills or lifting tiny weights, and the best thing about it is I’ve stopped longing for the skinny lollipop look and instead just want to be STRONG (and then some more)! It’s no longer about just looking great in clothes but more about feeling healthy!

Along with this new style of training came a new style of eating (after all food is fuel). I now eat in order to realise my goals; to give me the energy I need to lift bigger in the gym. Don’t get me wrong, I am far from perfect and I’m prone to falling off the wagon but I can safely say I now enjoy the gym and most importantly, I enjoy life. My training gives me the freedom to eat more and I hardly ever feel hunger. I try to stick to a high protein diet with lots of complex carbs such as sweet potato and brown rice. It’s also important not to fear the fat! Healthy fats are important to the body; they help control hunger, promote a healthy metabolism and also carry a lot of good nutrients required by the body.

It’s great to hear of women like Daisy Lowe talking about their desire to be fit not thin. In her interview with the Sunday times magazine Style Daisy talks about having stopped the diets that led to her being miserable and weak and how she now focuses on being fit. She says,

‘I can dance for longer. I feel stronger, healthier, brighter and less stressed. I’m the most balanced I’ve ever been’.

I think that most of us can relate to her when she says diets made her miserable and feeling starved, I know I can hold my hand up to this. Style magazine are going to be introducing a team of top experts to advise and inspire their readers to get active this summer, and I for one believe this to be a worthwhile cause.

I can’t stand when I hear friends or even the women next to me on the train, talking about how they have started on their quest to get in shape for their next holiday two weeks before they jet off… this is NOT HEALTHY people, we only feel miserable for those two weeks and most of us even more miserable when we lose only a few pounds, to then put several more on whilst we are away. If we start to think of being strong and healthy as a lifestyle, eating a well-balanced diet and keeping fit with a mixture of weights & HIIT, we will be able to maintain our figures all year round, which means no fad starvation diets for that week’s special event or holiday.

I still have a long way to go myself and I am constantly finding out new things not only about the world of health & fitness but about my own body.  I say find a way that works for you and one that also fits in with your lifestyle.  If you focus on feeling & looking good on the inside, you’ll be surprised with how soon it’ll be reflected on the outside.

Hope you all have a healthy & happy week and if you are bored or stuck in a rut at the gym then go ahead and try something new (maybe even take that leap and venture to the weight room, I don’t think you’ll regret it!) x x

Protein Pancakes

pancake2

Hope you are all having a good weekend so far, mine has consisted of the cinema, the gym, a bit of shopping & trying to avoid eating too much junk and it’s safe to say I’ve been pretty darn successful so far *pats on back*.

I do love weekends for the obvious reasons – not being in work – but mainly because it allows me more time to experiment in the kitchens especially for breakfast, which is usually some rushed oats with random store cupboard ingredients chucked in. So in honour of today’s leg day I decided to make a batch of protein pancakes. Mmmhmmm!!!

Today’s pancakes were an experiment but worked out so well. I think the main thing behind having a good protein pancake is using a great tasting powder; some powders can taste too bitter or too chemically, but not today’s. I used Optimum Nutrition’s Gold Standard Whey in Cookies & Crème. It isn’t usually my favourite as a shake BUT it worked so well in these pancakes.

So for the pancake batter you will need:
1 tbsp coconut oil (or another oil of your choice)
½ banana
1 scoop Whey protein
2 egg whites
3 tbsp Oats
1 tbsp Chia seed
2 tbsp almond milk

1. Mash the banana in a large bowl.
2. Whisk in the protein powder & egg whites.
3. Mix in your oats & chia seeds (you can blend oats into flour first but my blender is broke so I just chucked them in whole)
4. Slowly add your milk until you reach a batter like consistency.

Once you have your batter ready,

5. Heat up your coconut oil in a frying pan on a medium heat.
6. Add around 1tbsp of batter to your pan for each pancake & cook on one side before flipping them to cook on the other side.
7. Stack the pancakes up on your plate & enjoy!

Toppings:

pancake

I used peanut butter, Greek yoghurt and raspberries but you can use whatever you want. I recommend using a sauce or the Greek yoghurt as they may be slightly dry without.

Lets have one last close up eh?!?

pancake1

Have a healthy & happy Sunday guys!