Only the brave!

Todays new interval workout.
Set your timer on 45sec action and 15sec rest. We repeat this circuit 3 times.

1.  Run stairs

2.  Jump rope

3.  Jumps, drop low as possible, and as high as possible

4.  Side squat (left leg)

5.  Jump lunges

6.  Side squat (right leg)

7.  Knee ups (travelling)

8.  Double leg jumps (up a stair)

9.  Jacks

10. Jump rope

11. Alien jump squats

Goodluck girls!

Intervals from Friday 23 March

I have added lots of these to my training, as they really are fat eating teqniques! nothing better to burn of stubborn fat! I have noticed my abdominal and leg region leaning out much more, since starting these abot 4 weeks ago. 

I change the exersices from time to time, keeping my body from ajusting to the fitness level.

The best part of these exercises is that you do not need a gym. You can do these anywhere you like!

Set interval timer for 30sec action, 15 sec rest and 12 intervals.  You will repeat this 3-4 times.

1. High jumps
2. Jacks
3.Stair sprints
4. Jacks
5. Double leg jumps up a stair
6. Jacks
7. Ab bicycles
8. Jacks
9. Hill climbers
10. Jacks
11.Pushups
12. Jacks

Lets go girls!!! Let me know how it went! :)

Going to the Chapel.. and we're ... :)

Her story:
She is getting married soon and would like to firm up her legs, particularly thighs. 


Keep in mind that diet does play a very big role here, because us woman tend to gather 'soft bits' around our thighs, waist and bum!


Some exercises you can try to firm up:

Here is some machine alternatives. Cable hip adduction. 

Machine hip adduction. 

Other alternatives is normal lunges, walking lunges, etc.  I do all of these, and I do LOTS of them! I vary between with weights and with only body weight. 


Hope this helps a bit!
M

SCENARIO ; Borrrrred in the gym!

This is her story. She is familiar with training, knows what to do, how to do , when to do it, BUT is bored. Need something different to spice things up! 

Adding to this, she runs a hectic schedule and end up eating the wrong thing in the evening, because she is too tired to cook. Here is my suggestion!


Firstly , excuses are convenient to make wrong choices. Nobody makes the right choices when it comes to their training, dieting,etc all the time. Aim for 70% and you should be off quite fine. PLANNING is key. 


Start off with your meals. You already know the following. You are going to be in class all day. You are going to come home tired. You are going to try to do something worth while in the gym. Come home more tired. Flop down on the couch and eat the wrong thing. --------------  which leads to YOU DON'T HAVE THE ENERGY TO SUSTAIN YOUR HIGH PACED LIFE! and BOOOOM! body says STOP! 


Oooo so dramatic. he he he! Try this. When you start out, its effort, after a while it gets habbit!  When you are home, cook pots of rice, whole grain pasta. Make extra and put it in the fridge. Instead of making 4 chicken breasts , make 8! Save them for tomorrow night when you come home tired. Cook veggies in advance. I like to cook a whole kg of frozen veg at a time, and keep it in the fridge. Your aim should be that there is never a time that there is not wholesome cooked food in your house. It is so much easier whipping something up,if half of your dinner is already cooked. Look at some of my recipes for meatballs, fishcakes, etc. These can keep in the fridge a while.  DON'T BUY WHITE BREAD. Buy rye. 


Your grocery list should look like this.
Proteins:Lean beef, chicken, fish,tuna,eggs
Good Carbs: Yams, wholegrain/gluten free pasta, brown rice, rye bread
and loads of veggies


So, my meal plans is already on here, if you browse around a bit. There is lots of ideas for meals, recipes, etc. 


Regarding training. My program are also loaded here. Just yesterday I loaded one I've been doing which lasts 30mins and it kicks your ass!!! Mix your routine up with things like that! 


Try some 
Dropsets; you start off with the heaviest weight you can do 8-10 reps for, immediately drop to lower weight and again do 8-10 reps, immediately drop to next lower weight and do another 8 - 10 reps.... that counts as 1 set. You need to do 3 sets like this.


Super sets :if there are two exercises in the superset, lets say bench press and bent over rows, and you are to do 3 sets of 10 it would look like this:

set one

A) bench press 10 reps
B) bent over rows 10 reps

Repeat 3 times

Youtube is a great tool for getting a good explanation when you do not know a exercise! 

I load new workouts here from time to time! Give them a go, if you do not know a exercise. Just youtube it! 

I hope this helps a bit!

M

Kick your own a*s...today's intervals!!!

Ladies .... Ladies .... Ladies.... 


Here's how it goes. Set your interval timer for 30sec/15sec and 15 intervals. 
You will be doing the action for 30sec, and resting for 15 sec. 
We did the whole circuit 3 times, adding weights in the last circuit.  (which kicked my ass)


1. Rope skipping
2. Jumping Jacks
3 Jumps over a bench
4. Rope Skipping 
5. Jumping Jacks
6. Walking lunges with ball to the side.  Alternate
7. Rope skipping
8. Travelling push-ups
9. Jumping Jacks
10. Step ups. Same leg
11. Step ups. Other leg
12. Rope Skipping
13. Plyo jumps
14. Jumping jacks
15. Rope skipping

GO HARD OR GO HOME!!!

My Stash

 Sooooo, many times girls want to know what I am taking as supplements.  Heres  my ,when, how and why....


Protein
For starters. I take protein powder. Mostly post training, and before bed. 
My reasons for taking protein are mainly muscle recovery and because its fast digesting to get into your system. Its also a low calorie intake! 


Multivitamin
When you are training hard, your body needs a higher volume of these nutrients! Make sure you are taking a good sports multivitamin. 


BCAA
Main reason for taking this is prevention of muscle loss. 

SuperPump Max
I can rave and rave on and on about this pre-workout drink. I absolutely love it! Most pre-workout drinks give me very bad itching and tingling. I absolutely hate it. I cannot focus, whereas THIS one, gives me all the strenght, energy and focus I need, without the itch! Go figure! 
I take these before my weight training sessions. 

 CLA
Now here's a list of benefits of taking this supplement!

• Decrease the risk of break cancer
• Increase metabolic rate
• Decrease body fat
• Enhance muscle growth
• Promote a healthy heart - lowers cholesterol and triglycerides
• Lower insulin resistance
• Enhance the immune system  

Omega Fatty acids

The Omega 3, 6 and 9 groups of fatty acids all contain essential fatty acids necessary for good health. 
Its also proven to have a significant effect on fat burning in the body. 

I *heart*

I am currently inlove with this bubble bath. I contains natural oils and is so soft on the skin. Great for soaking sore muscles!!!

This is just a bit of what I've been eating.. the salad was great!

Some progress pics....

Photo shoot in Grenoble.

Daytrip to Grenoble.... and Photoshoot

Hey all!

So the photoshoot was the actual reason for going. It was one heck of a day, first I got lost, late for shoot, photographer's equipment fail...lol... then I miss my train... hahahaha.. quite a day!

I have seen some unedited shots of my shoot.  I am not allowed to upload yet, but will show you soon! exciting! I just love shoots right? :)

For the trip, I packed 2 of my 3 meals. It was fishcake, brownrice and veggies. Yea, I got some funny frowns on the train okay! For my lunch I have a tuna steak. It was UUUUUUmazing!

We had a great view and lovely day with good friends.  Thats the reason I missed my train.. !

A view of the Alps

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