Day 9 of my 21 day fix

It’s true. I left my abs in Devon, but do you know what? We had the best family weekend so I’m not going to stress. We don’t have another holiday booked until October, plus we’re moving house and got lots on, so a bit of downtime was well needed.

To be honest I didn’t go crazy, and still managed to run or hit the gym every day but I did have pudding both nights, I did have bread when it was served lunch with my family and I did have a scone with some Devon clotted cream. It would be rude not too.

Got to love running in Devon!

Got to love running in Devon!

I do however know that it’s back on track now, so today has been a good one.

I bagged a gym session this morning, then had a protein shake after, followed by a Paleo breakfast of eggs, chorizo, spinach & avocado, a lunch of a multigrain gluten free wrap with goats cheese and avocado and salad, then a handful of macadamia nuts (my fav) and salmon with green veg for dinner. I’ve drunk lots of water too and walked over 12,000 steps.

Any excess weight will be gone in no time!

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Day 19 – 21 day fat loss challenge

I can honestly say that this 21 day challenge has been brilliant for keeping me on track.
I’ve kept to my calorie allowance nine days out of ten (well 16 out of 19), worked out or walked every day and am really noticing a difference with my physique.

My husband has also been away for three days and usually I would see it as an opportunity to eat whatever I wanted but I’ve been extremely focused and had a small piece of Lindor chocolate when wrapping some Xmas presents on Friday night (day 17).But that’s allowed right?!

Today, I’ve been out for a short and sharp run (4 miles in 30ish minutes) followed by a walk into town with Lacie. That’s my fasted cardio done!
I then had a three egg omelette with cheese and bacon as a late breakfast, followed by some Sukrin low carb bread for lunch with goats cheese and a pot of Morello Cherry CO YO.
For dinner I had a carrot, apple & lemon juice with a handful of spinach. I really fancied a juice, after Watching Jason Vale’s ‘Super Juice Me‘ documentary last night – I’ve been truly inspired by it. I’ve been on one of his retreats and have forgotten just how amazing you feel after having a juice!
I’m definitely going to have one every day and may even do a week long juice detox. We’ll see! I just hate making them and washing the juicer up!

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Tomorrow I have a gym workout planned first thing and then I’ll probably take Lacie out for a walk in the afternoon. USA Pro sent me some of their amazing new workout clothes and I actually can’t wait to put them on in the morning and work out. It’s amazing how new gym clothing can be so motivating!

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My 21 day diet & fitness challenge – Day 4

Want to know how to get a flat tum quick? Then wear a Fit Britches Skinny top. It’s a nightmare to get on (they are very snug!) but jeez when you do…it pulls everything in and makes you really remember your core when training. It feels nice to be pulled in so I’ll be wearing this top as much as I can, especially as its made from a special yarn and knit that has been created to emit heat when it comes into contact with the skin, which according to Farnaz Khan, the founder of Fit Britches can help boost your metabolism, blood flow, while also stimulating lymphatic drainage. Layering here I come!

I wore the top in the gym today with my Nike red leggings – I haven’t worn these for ages as I tend to store fat around my legs & bum  and since being pregnant & having Lacie have felt too yuk in them, but today I rocked them. It’s amazing how your confidence levels can rise when you are eating well and exercising regularly. I suppose you know that you’re doing everything you can to work towards your goals so feel positive & proactive about stuff.

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Food wise, I’ve eaten really well again. Gym this morning consisted of a 5k bike ride to warm up, then barbell complexes which always get my heart racing, whilst building muscle, then some yoga type ab exercises to make up the hour.
I then had a protein bar whilst giving Lacie her porridge, then after my shower three scrambled eggs with 1/2 avocado, grated goats cheese and spinach.
We then walked into town to start our xmas shopping (I know!) which is a good 20 minute walk each way.
For lunch I had a prawn salad, followed by a pear and some nuts & seeds, then an afternoon snack of sourdough bread with almond butter.
For dinner I had a chicken salad with butternut squash and pomegranate seeds followed by a new find…USN Protein Dessert (£34.99;usn.co.uk).
I have such a sweet tooth so this really is amazing. It’s chocolate brownie flavour and mixes like a mousse or if you pop it in the freezer for half hour or so like an ice cream. It’s high in protein and also contains high levels of calcium, which is known to contribute to normal muscle function, energy-yielding metabolism and the normal function of digestive enzymes. I added half a blended banana on top just to get my calories up to 1400 today – you don’t want to go too low as your body will store weight and go into starvation mode.

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21 day fitness and diet challenge

Ok, I’m now on a MISSION to get down to 58kg. Lacie is 9 months now, and I have my sisters wedding in about 4 weeks. I have a gorgeous dress to wear and I want to feel simply amazing!

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I’ve been hovering around 61kg for the last few months…it’s so annoying, so I’ve written myself a 21 day eating plan that I’m going to stick to and see if I can sort this out once & for all.

I started yesterday and day one went really well.

I did a met-con session in the morning based around 400m sprints & high rep (50 to be exact!) squats, press ups, deadbugs and back pulls and ate well too.

I had a high protein breakfast with a handful of almonds, some soup and chicken pieces for lunch, a Slender Blend protein shake and 1/2 banana with coconut milk  and then salmon and veggies for dinner. My whole day totalled around 1400 calories – not that I’m a big calorie counter but it’s good to check in every now and then as it’s easy to not realise how much you are eating!

Keep checking in to see how I’m getting on. I will be posting every day for 21 days….

KX Pregnancy Programme

You’ve probably heard me talk about Gideon & KX Life a few times now. KX is the most amazing gym in Chelsea with great staff, a great atmosphere – and a great spa!
Gideon, my PT there has always been on hand to give me top-notch advice, whether it’s about pregnancy, working out post-baby and even the best formula to try when bottle feeding Lacie. He’s a walking health & fitness manual and someone I’ve trusted with my training pre and post baby.
As soon as I had Lacie and got the go ahead from the doctors to exercise again, I saw Gids straight away and have been seeing him on a monthly basis ever since. He’s given me a fantastic workout plan to follow three to four times a week, and although it’s nothing like what I was doing pre-pregnancy (we’re working up to that!) I love doing it every week and can really notice the difference with my posture, muscle-tone and weak areas like my glutes and shoulders. He’s one of the only trainers that truly listens to me and truly knows my body and A-type personality – and knows how to keep me occupied training wise. I certainly don’t want to overdo things again and get stuck in the ‘Over-Training, Let’s Abuse My Body Rut’!
Since training with Gids throughout my entire pregnancy, KX have launched a Pregnancy Support Programme, which not only looks after your nutrition and training but also physiotherapy and osteopathy; things tend to move a lot in during pregnancy due to a surge of relaxin and the extra weight your body has to handle.

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The programme took over a year to get together, as, as usual they wanted to collaborate with the best experts in the industry and provide the best information and service possible. Not only are they working with nutritionist and author of ‘The Health Delusion: How to Achieve Exceptional Health in the 21st Century,’ Glen Matten but, also Simon Rice and Boniface Verney-Carron, who can provide private spa-based physical therapy sessions.

So what type of exercises does Gideon have me doing?
A Turkish Get Up is the move that starts my programme off. This helps switch on my nervous system, switch on every single muscle in my body and helps me warm up and ease myself into my session. I’ve gone from using a 8kg Kettlebell to a 12kg and we’ve since progressed it so I do an internal and external rotation and a press in each position. It’s so challenging and I really have to connect my body to my brain during every position but I love it and once I’ve done this move a few times, I feel soooo ready to start my session!

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I’m also doing side lunges with a gliding disc to work my entire lower body, including those pesky inner thighs, back pulls with a resistance band to help pull my shoulders back (I feel so hunched over since having Lacie), lunges with a Kettlebell press for shoulder stability and a toned bottom and thighs side planks, one-legged Kettlebell deadlifts and renegade rows. Each session takes about 45 minutes, which is perfect for squeezing in the morning before Lacie wakes me up and generally keeps me busy for the rest of the day!

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I would urge anyone in the Chelsea area (or beyond) to contact KX if they are pregnant and scared to train or really want to be well looked after. Not only will you be trained in a fantastic environment but you can also indulge in the spa afterwards and have anything from a pregnancy massage to a Hydra facial. Their changing rooms are awesome too….there’s big fluffy white towels, dressing gowns, hair brushes, toothbrushes, candles and gorgeous toiletries. It makes going to the gym a real pleasure even if I do miss my little cherub….

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My 6:30am Post-baby Workout

Last night I got seven hours sleep. Yay! It felt amazing!

I’ve tried a new bed time routine, which means I split feed Lacie at 6:30pm so she’s happy to be bathed, and then watch us have dinner, then I take her upstairs around 8ish, we draw the curtains, put her in her sleeping bag and then I do another short feed, where she usually falls fast asleep. We’ve been doing this little routine for a week now and she sleeps upstairs on her own until 10:30, then I wake her for a feed and we both go to bed. It seems to working really well. There’s been a few seven hour nights! It makes such a difference.
So after such a ‘long’ sleep, I got up at 6:30 and got a workout done. I had a good hour until she woke so I crammed in all I could whilst she slept.

I warmed up with 60 seconds of;
Glute bridges
Prisioner squats
Resistance band back pulls
Then
Disco lunges.

I repeated this circuit three times.

I then did 2 minutes of step ups on my powerbag  to get my heart rate up followed by 60 seconds of
Light kettlebell swings
Followed by
Tricep dips.
Again I repeated this three times, followed by another burst of step ups on my powerbag.

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I finished with
* Tabata goblet squats with my powerbag
* a 30 second plank with my knees on the floor
* Tabata Powerbag thrusters
And lastly
* 60 seconds of tube walking with my feet internally rotated.
Phew!

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It felt good to get my workout done then run upstairs pop my head over her crib and get the biggest morning smile in the world! I love it when she wakes up so happy, it makes my day!

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Burn fat and lose your mummy tummy in your living room

Just last week, I posted a cool workout that I’ve been doing at home around Lacie’s sleeps.

I always thought it would be tough working out with a baby, but it’s actually not too bad. You just have to be über flexible with your time and fit them when baby is sleeping. Some days I won’t get a chance to do my circuit but I don’t stress too much, baby comes first and there’s always tomorrow. If I haven’t had a chance then there’s going to be a genuine reason. I don’t like not sticking to my plans!

When planning my workouts I’ve found these top tips from Chrissi Delapperal, Virgin Active Personal Training Manager and Mum of One very useful. It certainly helps me to fit exercise in when I can around Lacie.

1. Treat your house as your multi-level gym, and combine everyday tasks with a workout. For example, when you’re vacuum cleaning you could lunge instead of walk, and when wiping coving you could incorporate squats

2. Be imaginative and turn your favourite TV program into a workout. For example, every time a favourite character appears or a certain word is said, challenge yourself to do ten tricep dips on the sofa

3. Train your core muscles by balancing on one foot, or on a swiss ball, whilst teeth brushing, ironing, cooking or on the phone

I’ve also found that walking with a baby carrier is a great workout. Lacie loves being this close to me and carrying all her weight really gets your heart rate up, and I also have to really use my core muscles to help with my balance and posture. The only thing is, that having all that weight at the front of your body can make you feel like you are leaning forwards, so make sure you suck your belly button in as you walk and stand up straight like you have a piece of string attached to the top of your head and someone is pulling you up.

One of my favourite carriers so far is the Baby Bjorn One. I can use it for Lacie as a newborn (at least 3.5kg and 53cm) and until she is approximately 3 years old (max. 15kg or 100cm). When she is older I can carry her on my back too, which is perfect for weekend walks with my husband, one of our favourite past-times.

This is me on Mother’s Day, we walked for around two hours and Lacie slept the whole way. She really does love being in the fresh air. She definitely takes after me!

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http://www.babybjorn.co.uk/products/baby-carriers/one/baby-carrier-one/; RRP: £119.99

 

New Mum home workouts. How to shape up after a baby

As you all know, I’m a real gym bunny. I worked out throughout my whole pregnancy and was even in my local Virgin Active the very morning I was induced. It’s certainly helped me whip back into shape since having Lacie, although I do still have a lot of work to do. My muscle tone just completely disappeared during pregnancy, despite lifting weights four times a week!

That said, Lacie is now eight weeks and although I’m not ready to leave her in the gym creche just yet, I have been sneaking in some short home workouts whilst she sleeps. Just 30 minutes here and there is enough to get those endorphins flowing and make me feel happy that I’m starting to work towards my goals again.

Here’s just one workout I’ve been doing in my lounge. I always thought I would hate working out at home but actually I’ve been really enjoying it. I simply put on a TV programme that I’ve been itching to watch, grab my dumbbells and resistance band and off I go.
It’s true that your priorities really do change once you have a beautiful baby – it’s no longer about you. However, it is important that you do take some time out and with home workouts that means you still get to spend time with your baby, whilst doing something positive for yourself.

As Chrissi Delapperal, a Personal Training Manager at Virgin Active and mum of one says, “The pressure of being a ‘super mum’ whilst trying to balance various commitments with family life means that exercise can fall way down on our priority list.”

Here’s Chrissi’s top six exercises that could be done at home in the living room, kitchen or bedroom – it’s a great workout and will wake up those muscles again. Enjoy 🙂

1. Tricep dips x 15
“Tricep dips will make you look at your sofa or armchair in a totally new light, as they make the perfect apparatus for tricep dips. Sit on the edge of the seat, with hands resting either side of your hips, fingers forward. Lift up your body and shuffle your feet away from the sofa. Now bend your elbows, gently lowering your hips towards the floor, hold for two seconds, and raise body up again.

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2. Push ups x 10
“Use your sofa to perfect the art of the push up. Start with incline pushups, with your hands on the seat and feet on the floor. This makes pushups easier and is a great way to get used to this type of exercise. Once you feel you have mastered the move, you can graduate to decline pushups with your feet on the seat and hands on the floor. Be careful to keep your back straight, and don’t let your hips sag.

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3. Bicep curls  x 15
“You can grab any piece of kitchen equipment to do some quick and easy bicep curls. Use a tin can, bottle or saucepan – whatever feels the right weight for you. Standing with legs shoulder-width apart, hold your chosen weight by your side with your palm facing away from you. Bend your arm at the elbow and bring the weight up to your shoulder.
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4. Squats x 15
“Squats are a brilliant exercise to master, they work your bum, legs and core. Stand with feet shoulder-width apart and slowly bend your knees, lowering your body. Squat down as low as you can, keeping your head and chest high and shoulders relaxed. Hold for a second and then straighten legs to stand up.”

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5. Stomach crunches x 10
“Doing stomach crunches on your mattress will actually force those abs to work harder to stabilise yourself. Lying on your back, bend your knees and put your hands behind your head. Use your abs (NOT your neck muscles) to lift your torso off the bed, and release.

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6. Star jumps x 15
“Jump out of bed and start your day with some star jumps. This childhood throwback will not only put a smile on your face, it will also work A LOT of muscles, including your quadriceps, hamstrings, gluts, abs, biceps, triceps, and obliques. Standing with feet shoulder-width apart, bend your knees into a squat position and jump vertically as high as you can. While jumping, extend legs and arms out to your sides, into a star shape. Land with arms by your sides and knees bent.

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I tend to do these moves as a circuit, starting with the first move and then doing the second move as soon as I can after I’ve finished all 15 reps. I’ll then work through the 6 moves, rest for two to three minutes and repeat the circuit again. If Lacie sleeps long enough I’ll do three circuits before having a quick stretch and a recovery snack of an apple with almond butter or a Slender Blend Protein smoothie with a banana. I’ll aim to do this every other day and walk on the other days.

As always, please check with your doctor before exercising. I had to wait eight weeks until I was physically and mentally ready to exercise again. I really didn’t want to sabotage my recovery so make sure you listen to your body.

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