tag:blogger.com,1999:blog-61820271959287742692024-03-13T10:15:26.191-07:00Journey to the Fit LifeAnonymoushttp://www.blogger.com/profile/16327238556001323441noreply@blogger.comBlogger34125tag:blogger.com,1999:blog-6182027195928774269.post-47573099106126041882013-02-14T03:19:00.000-08:002013-02-14T03:19:25.777-08:00Eating Disorder Awareness WeekHi Guys,<br />
<br />
Happy Valentine's Day!!<br />
<br />
Ok, I wasn't sure whether to write this post today but I want to help raise awareness of eating disorders and show that it is possible to overcome them and live a healthy life. I will never say that recovery is easy or quick - it takes a lot of hard work day in, day out to fight against what your mind is telling you, and even when you are living your life to the full again you have to be on top of your game at all times. <br />
<br />
A few days ago my parents mentioned out of the blue how proud they were of me...it took me a bit by surprise as it came from no-where. This morning my mum told me why they had said this.<br />
<br />
After cleaning out their room to decorate they came across a letter I wrote them around 3 years ago (maybe 4) and it really sunk in how far I have come, particularly in the last 4-5 months. I read the letter this morning and am plucking up the courage to share it with you. If this gives just one person hope that recovery CAN happen then that adds another reason to why all the fighting has been worthwhile.<br />
<br />
*** I do mention weight in this letter so please, if this will trigger you in any way DO NOT READ!<br />
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<em>Mum and Dad,</em><br />
<em>I</em> <em>have had to write this down because it was too hard for me to say face to face. This is probably cowardly but I am ashamed of what I have to say.</em><br />
<em></em><br />
<em>I want to let you know that this morning, when i tried to eat a crumpet, I didn't have everything that I told you. I don't know why I lied (maybe I didn't want to worry you. probably an excuse from the anorexia) I did manage a banana and a few mouthfuls of milk, but not crumpets, banana and a glass of milk like i said. For lunch I had tuna and 1/2 a wrap, and had my Complan this afternoon because to be honest I knew I couldn't miss this as well.</em><br />
<br />
<em>I also want to be totally honest about why I am so worried to eat 1200 calories. Since we agreed for me to eat this amount I have maybe managed it 5 times in the whole month. That's why I'm totally freaked out that if I eat this amount constantly that my body is going to grab it all and store it as fat. I understand I have to gain weight but don't understand why I am so petrified of it at the same time.</em><br />
<em>I also worry that if I allow myself to eat this amount I will go mad and start eating loads and not stop. Deep down i think I know this isn't realistic but it is still one of the thoughts I want to be open about. I also have difficulty in understanding why my weight maintained for so long if I am not eating sufficiently.</em><br />
<br />
<em>I decided to go on the scales and actually face the truth. I sometimes think I'm kidding myself into thinking I am safe and not really that ill.</em><br />
<em>I weighed 5 stone 9 pounds - I think it's a BMI of either 13.5/13.6</em><br />
<em>What worries me the most about this is that I am in a constant battle with the anorexia, and don't always beat it. And at this point in time I can't afford to lose many more fights with it.</em><br />
<br />
<em>I really try to take inspiration from people around me, and am determined to keep fighting this battle.</em><br />
<em>I know that I can't do it alone and need a lot of support and guidance which hopefully I will get if my referral goes through. I know I always have your support and you are willing to fight with me, and I am truly grateful for that, but I also think we are too emotionally attached. I just don't know what is best for me.</em><br />
<em>I went on the Internet today for inspiration and managed to get enough fight to have my afternoon Complan, but I am worried that I can't turn it around quickly enough.</em><br />
<br />
<em>And what I really want to say is, thank you.</em><br />
<em>For the past 2 years I have made your lives hell. I have made you watch as I pushed away support from you and made a train wreck of my life. I am so sorry for this and even if it takes me the rest of my life, I will repay you.</em><br />
<em>Even if all it takes is to lead a happy, normal life (if there is such a thing being a Dickens!) </em><br />
<em>I will do it.</em><br />
<em></em><br />
<em>You both know how much you mean to me, even if I don't always show it, and I can't put across how much I respect you both and always take on your opinions.</em><br />
<em>Hopefully I haven't disappointed you too much, and will eventually get the chance to make you both immensely proud of me when I have a fit healthy body and a life I love.</em><br />
<em></em><br />
<em>Love you more than the world</em><br />
<em>Kate xx</em><br />
<em></em><br />
Reading this back, brings up a lot of emotions so I'll end it quickly.<br />
Recover is possible. We need to raise awareness of mental illnesses and eating disorders so they can be treated quickly.<br />
<br />
My life could not be more different than where I was then. I'm strong, fit and healthy and can Bench Press more that I weighed at that time! I start another part time job as a Fitness Instructor in a few weeks and am finally living and loving the fit life. <br />
<br />
And once you beat an eating disorder - everything else is a breeze.<br />
<br />
Stay strong and keep fighting<br />
xxAnonymoushttp://www.blogger.com/profile/16327238556001323441noreply@blogger.com1tag:blogger.com,1999:blog-6182027195928774269.post-32555355158984004172013-02-07T03:56:00.000-08:002013-02-07T03:56:22.795-08:00Rooboard ReviewHey :)<br />
<br />
Todays post is going to be a product review.<br />
<br />
A few weeks ago I was contacted on twitter my a gentleman called Mason who asked if I would like to test his Rooboards out. Sounded great to me, and I agreed to give it a go!<br />
<br />
I came home from work a couple of days after to find a neat little package that was packed with my Rooboard. I opened it up and my first impressions were great...It was light and compact which would be perfect for taking to the gym; and didn't look like the usual bland coloured 'balance boards' you would usually see. <br />
<br />
After a quick look on the website at the vast amount of exercises you can use the Rooboard for, I decided to try out the core exercises for a week and see how it worked. It's gooood!! <br />
Due to the instability you can really feel it working the smaller accessory muscles and the tell tale signs on the dreaded Abs doms the following day confirmed it provides a damn good core workout :)<br />
<br />
So far I have only used it on core work, but I am going to try it on one of my Sports Therapy clients who is currently in rehab after he damaged his ankle playing Rugby. I think it will help work on his proprioception and allow him to begin to get more stability in his ankle joint, reducing the chances of injury re-occurrence.<br />
<br />
I definitely suggest you take a look at the <a href="http://www.rooboard.com/" target="_blank">website here</a> so you can see more about the Rooboard and how it could be used to help some of you fitness/rehab goals.<br />
<br />
A handy piece of kit I will continue to use.<br />
Thank you Mason for allowing me to test out the Rooboard!!Anonymoushttp://www.blogger.com/profile/16327238556001323441noreply@blogger.com0tag:blogger.com,1999:blog-6182027195928774269.post-64998317388186437082013-02-05T07:52:00.000-08:002013-02-05T07:52:20.488-08:00Just a Quickie..Hi guys!<br />
<br />
Hope everyone smashed their January goals and are all cracking on again this month. I can't believe how fast this month is going - it'll be Xmas again before we know it!<br />
<br />
So...many of you will probably know the amazing news that I made it to the finals of the USN Body and Lifestyle Challenge :) I still can't really believe it but am so proud. I have had to put in years of hard work previous to doing the challenge to get to a place where I was healthy enough to even contemplate taking it on, but every last little bit of effort has been worth it.<br />
<br />
It's crazy how much my life has changed since starting the challenge 4 months ago and I am loving every minute of it. I don't have access to, or the money, to access the best facilities or fitness experts that I know other finalists have but...I do have a passion, a desire, a dream and one hell of a lot of dedication to keep learning and developing. I'm excited to keep putting 100% effort in this year to see where I can get myself!<br />
<br />
Not only that but work is changing too. I work part time in the office and now do a lot of online training and nutrition programs for people, and am going for an interview at a local gym this evening to get back on the gym floor and put my qualifications to good use. My life has done a total 360.<br />
<br />
I just want to take the opportunity in this post to thank everyone for their support on my journey so far. It would have been a million times harder if I didn't have you all behind me, showing encouragement and helping me out. <br />
<br />
Now it's time to really go for it and aim for the skies!!<br />
<br />
I also want to make the blog a bit more interactive so am going to do a Q&A session. So any questions you have for me, either leave a comment on here or send a tweet and I will get to answering them on the next post.<br />
<br />
Have a great week.<br />
<br />
<em>Aim for the moon and you might just land on the stars</em>Anonymoushttp://www.blogger.com/profile/16327238556001323441noreply@blogger.com0tag:blogger.com,1999:blog-6182027195928774269.post-72813090716750213212013-01-29T04:01:00.000-08:002013-01-29T04:01:16.093-08:00Let's Crack ON!!Hey There :)<br />
<br />
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Wow, that was a long blogging hiatus! So much has been going on since Xmas I’ve not known whether I’m coming or going, and to be honest the past few weeks I was in a major funk.</div>
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I try and stay positive all the time but sometimes we all need a bit of a break…I’ve had that break and will now be back blogging on a more regular basis to document my journey through 2013.<br />Since I’ve not updated on here for ages there is so much that’s been going on I’m not sure where to start. There’s so much I want to communicate so I think I’ll have to break it down over a few posts, but I’ll see how much I ramble one here.</div>
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So…after completing the USN challenge I continued to lean out until Xmas time. At that stage I was going to enjoy Xmas and get back to building lean mass and strength from January. That didn’t really go as planned and I ended up in a whirlwind of extremely excessive training and a low carb and (for me) a low calorie diet. This for me was still around 2300 but with the amount of circuit and HIIT training I was doing it ruined me. </div>
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<br />A few weeks ago I started a strength program to try and put a stop to the leaning out and start on the path I initially aimed for, then got hit with a virus and was seriously suffering from fatigue and was expressing all the signs of over training. (no motivation, lack of confidence, weak, emotional) Just everything I am usually not.</div>
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After taking a complete rest for a week, nourishing myself well whilst resting and getting away to spend some quality time with my friends I am back on track. Fighting fit and ready to smash my goals!! I am excited to see where I can get this year.</div>
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My current training is going to be based on a strength program to work on Power and Oly lifts, supplementing that with hypertrophy to help build the size I want. I have a program designed by USN athlete Emma Storey-Gordon for the strength aspect and will be following a 6 week cycle. The really fun stuff starts after this!! I will be joining a CrossFit box in Teesside (quite a journey from where I live but I’m committed to reaching my goals)</div>
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</div>
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When I first started out on my fitness journey, probably around 6 months ago, my main focus was fitness modelling and bodybuilding. This got me to a great place and really helped me battle my demons but, it really isn’t me and I believe it now actually hinders my progress, as I was always so focused on training for aesthetics which was driving and fuelling the disordered side of my mentality. This is what I want to break away from, and this is where the sport of CrossFit comes in.</div>
<div style="text-align: left;">
<br />When I was younger I was always the sporty, outdoors type who thrived when training for athletic purposes. I was strong and lean, well fuelled and represented the North of England in Hockey, and competed at various levels at Horse Riding, Athletics and much more. </div>
<div style="text-align: left;">
I am eager for that drive again…Training for life, athleticism, power, speed, endurance. That is what excites me. So my main goal this year is to get to a place where I can compete in CrossFit. I am under no illusion that this is going to take a lot of hard work, but I am ready for it. I have fought like hell to beat an illness that takes many people’s lives and I am now ready to fight like hell to achieve my goals, inspire others to take action and to live my dreams. That is the ultimate goal!</div>
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Along the way I will be undertaking events such as, Tough Mudder, Spartan Sprint and a ½ Marathon, to help raise money for charities such as York Mind and BEAT Eating Disorders, then I will take on the biggest challenge of all next year…The 8hr CrossFit Endurance Challenge!</div>
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I want to encourage others to feel empowered and train for something more than just how you look on the outside. CrossFit is all about community and physical preparedness, allowing people to feel strong and be ready to take on whatever life throws at them. To me this is what it’s all about, continuing to develop, get better, fitter, stronger and happier, having a balance and enjoying life. And do you know what? If you train for athleticism, fuel yourself well and relax occasionally, you will look god damn awesome in the process and have energy and confidence. Have you seen Andrea Ager, Christmas Abbott, Rich Froning (Pizza and Peanut Butter man)? </div>
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A lot is changing around here and it’s changing for the better for ME. I am no longer going to be a sheep, conforming to what I feel like I ‘should’ be doing. There will be experiments along the way, some may work, some may not, but it’s a learning process and one day I will find what works for me. We are all individual and if you trust yourself, you know what your body wants, needs or requires. Have the confidence to listen to it and you will be rewarded.</div>
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Right I’ve gone on quite a bit as usual haha.</div>
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That’s essentially where I’m at currently. You will be seeing some surprising little additions to my post w/o meals, which I will discuss more in the next blog post. </div>
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Hope you all had a great Xmas and slightly better start to 2013 than I did, and congrats if you managed to read the whole post!!</div>
<br />
Adios!! :)<br />
<br />
Remember <em>“Never a failure, always a lesson”</em> Anonymoushttp://www.blogger.com/profile/16327238556001323441noreply@blogger.com0tag:blogger.com,1999:blog-6182027195928774269.post-64862940443075454792013-01-08T07:36:00.002-08:002013-01-08T07:36:26.427-08:00Sorry about the absence!Happy New Year!!!<br />
<br />
Sorry it's late. I have been meaning to write a post for ages now but have been sooo busy.<br />
<br />
There's a lot going on at the moment for me in terms of work, starting new projects at KDFitPro and I suppose life in general. It's certainly a rocky time at the moment and I have some decisions to make about which way to take my training. Don't worry, it's not stopping and never will - in fact I want to take it up a notch.<br />
<br />
I'm loving being busy and making loads of new connections in the world of fitness - I'm thriving on it and it's made my motivation to succeed soar! Once I have got a solid schedule sorted again I will return to more frequent blogging and document my next stages.<br />
<br />
Until then, just catch up with me on twitter - I try my best to get back to everyone.<br />
<br />
Hope your all off to a great start in 2013!<br />
<br />
Train like Spartans, eat well and rest when you need to. More importantly, ENJOY IT!!<br />
<br />Anonymoushttp://www.blogger.com/profile/16327238556001323441noreply@blogger.com0tag:blogger.com,1999:blog-6182027195928774269.post-34976751393195084492012-12-18T04:13:00.003-08:002012-12-18T04:13:31.300-08:00MIA
<br />
<div class="MsoNormalCxSpFirst" style="margin: 6pt 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">Hi guys!<o:p></o:p></span></span></div>
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">Sorry for
being MIA on here recently, since the USN challenge I have been crazy busy! <o:p></o:p></span></span></div>
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">Work has been
hectic and I have been settling into a new training routine – I don’t know
about you, but the first week of a new programme is a killer!! Talk about DOMS
in muscles I forgot I had, it’s like an anatomy lesson every time I train. <o:p></o:p></span></span></div>
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">I’m also
doing a lot of research into a different nutritional approach which I feel will
be more suited to me and my goals. Once I have everything totally sorted I’ll
update on here. At the moment it’s just about experimenting a bit and seeing what
fits and what doesn’t.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">So… the day
after the USN challenge finished I felt totally lost! I had goals in mind for
2013 but no definitive plan written down. I was booked in with my Trainer as
usual on the Monday so we took some time before the session to get a focus
sorted out. I like to have goals and direction, to strive for something seems
to engage my mental attitude as well, I don’t like to ‘drift’ and planning is
one of the keys to success!<o:p></o:p></span></span></div>
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">I set 3, 6
and 12 month goals and have been cracking on with them ever since. I will be
doing a separate post about the goals as I feel they need their own feature :) <o:p></o:p></span></span></div>
<br />
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<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">In the meantime
(running up to Xmas) I am focusing on getting settled into the new routine,
building a decent base on lifts such as squats, deadlifts, pull ups and bench
etc; and honing in on my diet. <o:p></o:p></span></span></div>
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">What I will
say is that my focus is based much more around Athleticism and things are going
to be getting gritty and hard-core – I am very excited and can’t wait to see
the physical, mental and fitness changes over the next year. <o:p></o:p></span></span></div>
<br />
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<span style="mso-ansi-language: EN-GB;"><o:p><span style="font-family: Arial;"></span></o:p></span><br /></div>
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt; text-align: center;">
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">I have lots
of things lined up and will be making 2013 one hell of a year!!<o:p></o:p></span></span></div>
<br />
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<span style="mso-ansi-language: EN-GB;"><o:p><span style="font-family: Arial;"> </span></o:p></span></div>
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">I also want
to thank every last one of you who has supported me over the past 3 months, it
has made the process much smoother – my life has changed completely and the whole
journey has been even more fulfilling and rewarding knowing that I have
encouraged others to change too. </span></span><br />
<i style="mso-bidi-font-style: normal;"><span lang="EN" style="color: windowtext; font-family: "Times New Roman","serif"; font-size: 12pt; mso-ansi-language: EN; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><div class="MsoNormal" style="line-height: normal; margin: 6pt 0cm; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
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I may not be where I want to be. I may not be where I should to be, but
thankfully I’m not where I used to be. My past has made me who I am today, it
has been a long hard journey but I have become stronger, and learnt more about myself and what I
want to achieve through every experience I have encountered. Now I am confident
that nothing can stand in my way of fulfilling my dreams – all it takes is
courage, dedication, a little bit of fight and anything can be accomplished.<o:p></o:p></div>
</span><div class="MsoNormal" style="line-height: normal; margin: 6pt 0cm; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
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Anonymoushttp://www.blogger.com/profile/16327238556001323441noreply@blogger.com0tag:blogger.com,1999:blog-6182027195928774269.post-67028085601708049942012-12-10T04:40:00.001-08:002012-12-10T04:40:13.750-08:00Chocolate Hazelnut Butter Happy Monday Peeps :)<br />
<br />
It felt so strange this morning waking up and not having the USN challenge to crack on with - I felt a little bit lost.<br />
<br />
I haven't really had much spare time to reflect back on the challenge yet, but want to say a massive thank you to everyone who has supported me over the last 12 weeks. It has made the whole process even more enjoyable, and I have grown so much as a person from it - thanks guys :)<br />
<br />
So...<br />
I am going to share with you today a new recipe!! I hope you give it a try, it actually tastes like Nutella. I will warn you that you will need willpower to not eat the whole batch straight away- I had to take my dogs out for a walk to take my mind off the little jar in the cupboard.<br />
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<div style="text-align: center;">
<strong>Chocolate Hazelnut Butter</strong></div>
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200g Hazelnuts</div>
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3 Tbl spn Cocoa Powder (Green & Blacks Organic dark)</div>
<div style="text-align: center;">
1 Tsp Vanilla Essence</div>
<div style="text-align: center;">
1 Tsp 100% Pure Maple Syrup</div>
<div style="text-align: center;">
1/2 - 1 Tsp Coconut Oil (melted)</div>
<ul>
<li>Preheat oven (200c)</li>
<li>Lay Hazelnuts on a baking sheet on a tray and toast in oven for approx 10 mins</li>
<li>Once cooled remove most of the skins (I left some on because I got impatient)</li>
<li>Place Hazelnuts in Magimix or food processor and blitz until smooth (this took about 7 minutes. Have faith that it will eventually turn creamy)</li>
</ul>
<div style="text-align: center;">
<span class="photo_center"><img alt="" class="photo_img img" src="http://photos-g.ak.fbcdn.net/hphotos-ak-prn1/67774_205488032921785_1926340576_a.png" /></span></div>
<ul>
<li>Once the Hazelnut butter is made, add the cocoa powder, vanilla essence and maple syrup and blend again (keep scraping the mixture from the side of the bowl, don't worry if it turns into a ball just keep mixing)</li>
</ul>
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<span class="photo_center"><img alt="" class="photo_img img" src="http://photos-b.ak.fbcdn.net/hphotos-ak-ash4/320625_205487656255156_1336418542_a.png" /></span></div>
<ul>
<li>After about 1 minute add the melted coconut oil, blitz again and wait for your Nutella to turn creamy and glossy.</li>
</ul>
At this point you may want to taste it to check for sweetness. I prefer it to be more of a bitter chocolate taste so you may want to add more vanilla, maple syrup or even a sweetener such as Xylitol if you have a really sweet tooth.<br />
<br />
And there you have healthy Nutella!! If you have any willpower it should last for about 2 weeks in the fridge.<br />
<br />
I would say you could get around 15 reasonable servings out of this with each serving containing:<br />
101 cals, 1g sugar, 9g healthy fats and 2g protein<br />
<br />
<div style="text-align: center;">
<span><img alt="" class="photo_img img" src="http://sphotos-g.ak.fbcdn.net/hphotos-ak-ash3/44894_205488699588385_1801289241_n.png" /></span></div>
<div style="text-align: center;">
<span></span> </div>
<div style="text-align: center;">
<span>Let me know what you think if you decide to give it a try - I am currently planning a few other flavour variations so keep an eye out!</span></div>
Anonymoushttp://www.blogger.com/profile/16327238556001323441noreply@blogger.com0tag:blogger.com,1999:blog-6182027195928774269.post-81217393550223390052012-12-05T06:35:00.002-08:002012-12-05T06:35:43.913-08:00Dropping In To Say HelloHappy Hump Day!!<br />
<br />
I just wanted to drop by and let you all know that there won't be any big posts now until next week.<br />
<br />
Hopefully I will get chance on Monday to sit down and write a bit of an overview about this week, but as you probably know I am in the last few days of the FINAL week of the challenge and seem to have soooo much to plan and organise before I submit my 'after' picture and report.<br />
<br />
I will say that training is going well; even though I wake up aching a little bit more each day, and a little bit more tired, I am still ploughing on all the way to the finish line!<br />
<br />
<div style="text-align: center;">
I'm super excited to see the 'after' picture which I'll take on Sunday morning, but I am also treating myself to a photo shoot on Friday!! </div>
<br />
Although this is all really fun it's also nerve wracking so I'm trying to keep chilled on a night, get plenty of sleep as usual and just keep focused on what needs to be done. However the pictures turn out I am extremely proud of how far I have come in the last 12 weeks and how I have developed and grown (not only in muscle, but as a person too).<br />
<br />
Haha, I sure know how to ramble on!! I hope you all enjoy the rest of your week and thank you for your support and encouragement - it means the world to me.<br />
<br />
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Anonymoushttp://www.blogger.com/profile/16327238556001323441noreply@blogger.com0tag:blogger.com,1999:blog-6182027195928774269.post-85555258209908972262012-12-02T07:45:00.000-08:002012-12-02T07:45:21.107-08:00Learning CurveHappy Sunday <br />
<br />
What a week this has been - talk about getting stressed (not good - cortisol - bad news)<br />
<br />
So what happened? <br />
<br />
I took some time to reflect on Thursday about what had made this week so different to the others. Things had been going great until Monday then everyday seemed to get a little bit harder until I finally broke on Thursday.<br />
<br />
It wasn't exactly bad - although training on Wednesday was one of the hardest sessions I have ever had to get through (I was drained and my head was all over the place trying to figure out what was wrong) I still managed to increase the weights and was lifting more than when I was gaining! But something wasn't right and I felt rough.<br />
<br />
After getting great results from Carb Cycling - getting leaner, maintaining muscle mass and seeing my abs come through; I got a bit over excited and decided to drop my carbs lower and was just going to have one carb re-feed at the end of the week - Never again!!! <br />
<br />
This did not work for me at all - my training frequency and intensity needs to be fuelled with adequate carbs, as does my body, and i dropped to a silly level. It had the opposite effect to what I was getting with Carb Cycling, I was totally fried physically, lost the filled muscles and looked 'puffy'. This sent my mind into overdrive, worrying what was happening - I'd just ruined everything I had worked hard to get from one daft idea. As each day went by the worrying got worse, the fuel reduced and I was in a vicious little cycle - by Thursday everything was fried, physically and mentally I was drained.<br />
<br />
So much so I was crazy emotional on Thursday so took the afternoon to relax and switch off from everything - I knew my body was shouting out for a break and some fuel, so I increased my carbs again and came up with a plan of action; to train once on Friday at a lower intensity, get to bed extra early and carb up on Saturday and train my circuit as usual. <br />
<br />
It worked a treat :) <br />
<br />
By Saturday afternoon I was back to normal - not stressed out, well fuelled and much happier in the gym again. I woke up today lean again with full muscles!!! Happy Days!!<br />
<br />
So...this week has really been a massive learning curve for me - it's reiterated how important it is to: <br />
<ol>
<li><div style="text-align: left;">
Listen to my body</div>
</li>
<li><div style="text-align: left;">
Stick to what is working</div>
</li>
<li><div style="text-align: left;">
Remember that because something works for one person doesn't mean it will work for me</div>
</li>
<li><div style="text-align: left;">
To eat according to my goals and training etc</div>
</li>
<li><div style="text-align: left;">
To never again cut most carbs out of my diet again!! The body doesn't like extremes</div>
</li>
<li><div style="text-align: left;">
Don't try and fix what isn't broken</div>
</li>
</ol>
Lucky for me I analyse everything, and if something isn't right I'll change it and this has saved me this week. After taking my measurements on Thursday I am sooo pleased I got back on track with the plan that was working because this morning my measurements are right where they should be.<br />
Body fat down, and girth measurements showing that I've maintained muscle!!!<br />
<br />
Hope you've all had a great weekend - I am now off work for a whole week - the longest break I've had all year, so I can focus everything on the FINAL week of the challenge!!<br />
<br />
<div style="text-align: center;">
<em>"Never a failure - Always a lesson"</em></div>
<br />
Anonymoushttp://www.blogger.com/profile/16327238556001323441noreply@blogger.com0tag:blogger.com,1999:blog-6182027195928774269.post-88795512125923211702012-11-30T07:59:00.000-08:002012-11-30T07:59:02.494-08:00What's Next?
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">So… the other
day my mum was asked a question that made me realise she may not fully
understand why I train like I do, and that I am not only training and eating
like I am for this 12 weeks. <o:p></o:p></span></span><br />
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">She asked<o:p></o:p></span></span></div>
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;"></span></span><br />
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">“Will you
slow down and take time off after the challenge is done?"<o:p></o:p></span></span><br />
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">I replied
(with a smile) <o:p></o:p></span></span></div>
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">“Well Sunday
is my rest day, but I’ll be in with Jord (my PT) again on Monday to start the
plan for the next goal”<o:p></o:p></span></span></div>
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">Training
hard and clean eating is part of my life now; I missed out on it for so long
that now I am only just starting out on my true fitness journey and I’m pretty
excited about the future!!<o:p></o:p></span></span></div>
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">There is
sooo much that I still want to try, area’s that I want to develop, and lets not
be naïve here – once I have achieved one thing there will be something else I
want to work on – that’s how you grow, learn and keep evolving. <o:p></o:p></span></span></div>
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt; text-align: center;">
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;"><strong>What does
2013 have in store? Some BIG plans!!!<o:p></o:p></strong></span></span></div>
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">Once I have completed
this challenge I will be putting plans into motion for an 8 hour CrossFit
Endurance Challenge for charity, and will be joined by my fellow Spartan
Warrior Terri :)<o:p></o:p></span></span></div>
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">For a long
time I’ve wanted to do an event for charity but haven’t been in the right place
to do something so challenging and I really wanted to do something different to
the usual marathons etc. <o:p></o:p></span></span></div>
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">If things go
to plan it will be happening in June; giving us 6 months to train, raise
awareness and money and hopefully get support from organisations to really make
it a big event.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><o:p><span style="font-family: Arial;"> </span></o:p></span></div>
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">I’ve chosen
to do the challenge for BEAT (an eating disorder charity), mainly to raise
awareness of eating disorders, to show people that you can overcome the
illness, and to highlight how it was fitness that really helped me(and Terri) <span style="mso-spacerun: yes;"> </span>fully recover from Anorexia.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></div>
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">I also want
to try and reduce some of the negative viewpoints of sports supplements, as I
feel they have received a lot of bad press recently. These sports supplements
have helped me massively in building my body up – there was a lot of damage
done from the past 5 years, and without USN supplements helping me hit my
nutrient goals, recover from intense training, and helping me build my body
back up, the whole process would have been MUCH harder! <o:p></o:p></span></span></div>
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;"></span></span> </div>
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">So that’s
goal 1 – Goal 2 will be…..competing in <strong>Miss Galaxy Universe in Autumn</strong>.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">After
following Carly Thornton’s preparation for the stage recently, I was inspired
to get on the stage myself.<span style="mso-spacerun: yes;"> </span>The hard
work and dedication that she put in each day to achieve the physique needed was
amazing! <o:p></o:p></span></span></div>
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">So after the
CrossFit challenge I will be gunning for that stage. What is great about the
Galaxy Universe show is that there’s a great support network of girls, and even
better – A fitness element too!! I think after training to complete 8 hours of
CrossFit, I might be in with a chance of beasting that section ;)<o:p></o:p></span></span></div>
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><o:p><span style="font-family: Arial;"></span></o:p></span><br /></div>
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt; text-align: center;">
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">And yes,
there are a few more goals too…<o:p></o:p></span></span></div>
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><o:p><span style="font-family: Arial;"> </span></o:p></span></div>
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">From a
physical point of view I obviously want to keep building on all aspects,
increasing lean muscle mass, but with particular focus on my rear delts, legs
and of course my abs.<o:p></o:p></span></span><br />
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">I want to
continue improving my Athleticism, which I hope to do whilst training for
CrossFit.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">I want to
continue building up a career in Fitness – helping others achieve their goals,
work on developing recipes to produce a clean eats e-book and keep learning
about different supplements and how they can benefit people with different
goals to maximise their performance.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><o:p><span style="font-family: Arial;"> </span></o:p></span></div>
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;"><strong>And the
biggie</strong> – I want to continue working hard to be able to work for USN one day. Be
it for the company internally or as an Ambassador/Hero. They are a company that
I admire not only for their top class supplements, but their Body and Lifestyle
Challenge has not only helped me change my life for the better, but countless
others too and I would love to be a part of supporting others on their journey -
Who wouldn’t want to be part of that?!<o:p></o:p></span></span><br />
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><o:p><span style="font-family: Arial;"> </span></o:p></span></div>
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">So there you
have it, the plan for 2013. I guess to answer my mum’s question – No, I won’t be
slowing down :)</span></span><br />
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;"><em>(I will have a de-load week to get my body back in balance)<o:p></o:p></em></span></span><br />
<br />
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt; text-align: center;">
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;"><em>“A person
can succeed at almost anything for which he has unlimited enthusiasm”<o:p></o:p></em></span></span></div>
<br />
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt; text-align: center;">
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;"><em>“Don’t limit
your challenges – Challenge you limits – It’s all about results”<o:p></o:p></em></span></span></div>
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><o:p><span style="font-family: Arial;"> </span></o:p></span></div>
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">Have a great
weekend – I’ll be back on Sunday with an update and overview of this week.<o:p></o:p></span></span><br />
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">It’s been a
big learning curve!!<o:p></o:p></span></span></div>
Anonymoushttp://www.blogger.com/profile/16327238556001323441noreply@blogger.com0tag:blogger.com,1999:blog-6182027195928774269.post-85223786398277347482012-11-26T01:39:00.002-08:002012-11-26T01:39:55.612-08:00The Pressure is ON!!!Hey :)<br />
<br />
Can you believe it's week 11 of the USN challenge?!! I can't - only 2 weeks to go and I'm starting to feel the pressure.<br />
<br />
It's all pressure I put on myself, to do my absolute best, but if I didn't put this pressure on I wouldn't be who or where I am today - It's that passion and dedication to succeed at this that has kept me working hard for the past 10 weeks.<br />
<br />
I won't skirt around the fact that the last 10 weeks has been one hell of a journey, and after the last 2 weeks I am pretty tired. <br />
This weekend has probably been the hardest one so far - the cold, rainy weather doesn't help when you are starting to crave things you wouldn't normally crave due to reducing carbs and calories, whilst bumping up training; and living with a family who decides Indian Takeaways and Sunday Roasts are on the menu for them. Normally this wouldn't phase me, and I would happily continue to eat my own clean meals but boy was I nearly ready to crack!!<br />
<br />
BUT...I didn't. When I wanted to sleep all day Saturday, I got up, got straight into my gym gear and had a beast of a session. When I wanted to cram every carb I could into my belly on Sunday, I stuck to the plan, had plenty of vegetables and got comfort from Green Tea. <br />
<br />
I am NOT going to let anything derail the progress I have been making - my measurements this week again were stellar and I am really happy with how things are looking, and that is all the motivation I need to dig deep and keep going. These choices are mine, and that makes the journey even more rewarding. Knowing I have put in 100% at every stage makes me proud, and also makes me a stronger person.<br />
<br />
Everybody has tired days, hard days, days where they want to eat for England, days where they would rather stay in bed....but getting through these hard days is what makes you successful.<br />
<br />
<div class="js-tweet-text">
<em>Hard days are the best because that's when champions are made. -Gabby Douglas</em></div>
<div class="js-tweet-text">
<em></em> </div>
<div class="js-tweet-text">
<em>Today I will do what others won't, so tomorrow I can accomplish what others can't. -Jerry Rice</em> </div>
<div class="js-tweet-text">
</div>
<div class="js-tweet-text">
So...I can only imagine the next 2 weeks are going to get that bit harder, I'm probably going to get that bit more tired, and I'm going to get through it and work that little bit harder everyday. Why? Because I want to be the best that I can be, and that isn't going to happen if I take the pressure off now! </div>
<div class="js-tweet-text">
</div>
<div class="js-tweet-text">
2 weeks will fly by just like the first 10 weeks has and I want to live every minute of it - I will be experimenting this week with different nutrition strategies to get me looking in top shape for my final photo and will continue training as I have been doing for the last 2 weeks (fasted a.m cardio and p.m weights on weekdays, Saturday full body circuit, Sunday rest).</div>
<div class="js-tweet-text">
</div>
<div class="js-tweet-text">
Bring it on!!!!</div>
Anonymoushttp://www.blogger.com/profile/16327238556001323441noreply@blogger.com0tag:blogger.com,1999:blog-6182027195928774269.post-65055424090149843292012-11-21T11:11:00.000-08:002012-11-21T11:11:09.137-08:00I Came, I Fought, I Conquered!!Hello :)<br />
<br />
I'm going to warn you now that this may be a long post! It's taken me quite some time to get together what I want to say; and to be honest I've been having a blast working so hard with training, nutrition, my day job and fitting in time for clients and advising my amazing supporters, that this is the first time I've managed to sit down and put it together.<br />
<br />
So...I am now in week 10 of the USN Challenge - It's gone so fast and I cannot believe how much I have changed, grown and developed. <br />
My whole outlook on life is amazing and I can't wait to continue on this journey.<br />
<br />
Many of you reading this, and those who have read <a href="http://kdfitpro.blogspot.co.uk/p/the-story-so-far.html" target="_blank">'my story so far'</a> will know that the past 5-6 years haven't been amazing to say the least. Having an eating disorder is basically like existing without a life; no happiness, no passion - just a hollow existence.<br />
I don't want to get all wallowing and go on about the ins and outs of it, but, I chose to fight the illness! There have been good months, bad months and many months where I was stagnant but I never once gave up the fight. I just dug deep, took a different path and continued on the road to recovery.<br />
<br />
When I started this challenge I was still caught in a battle with anorexic thoughts - no where near as frequent or bad as previous years - just occasionally the voice would be there trying to stop me following my dreams, knocking my confidence and putting doubts in my mind as to whether I was really good enough to fulfil my dreams and passions.<br />
<br />
10 weeks on...I can confidently say that I have WON the battle!!<br />
At around week 8 I was talking to my parents about the challenge and how its caused an unbelievable change in me. They agreed that I am a whole new person.<br />
<br />
I am no longer controlled by this negative illness - I Came, I Fought and I Conquered Anorexia!!<br />
It's by no means been an easy process, but worth it? Absolutely.<br />
<br />
I seriously can't thank USN enough for holding this challenge, and for all their team and athletes supporting me throughout it. When Dave Titterton tweeted about me being part of Team USN, and having a drive that will make me succeed, EVERYTHING changed!! I am forever grateful for that - it gave me that final boost of confidence to believe in myself and fight to the end.<br />
<br />
Without this challenge I could guarantee I wouldn't be where I am now. I would have got here eventually because it's not in my nature to quit (my PT likens me to a terrier!), but this has been my catalyst to change, and I am going to continue putting 100% into my training, nutrition and development so I WILL achieve everything I want to achieve (there is a lot!)<br />
<br />
So here's to a new chapter, a brighter, healthier, fitter future.<br />
<br />
At this time I can't think of anything better to say than - what doesn't kill you makes you stronger.<br />
<br />
It's All About Results!<br />
<br />
(I also want to thank everyone who has supported me so far during this challenge - it means the world to me and I am humbled by everyones kind words and help. I never thought I'd be someones idol, but hey, I'll take that!)Anonymoushttp://www.blogger.com/profile/16327238556001323441noreply@blogger.com0tag:blogger.com,1999:blog-6182027195928774269.post-69626135987766994952012-11-18T07:36:00.000-08:002012-11-18T07:42:52.165-08:00A Healthy Cake!!!Happy Sunday :) Hope you've all had a great weekend and either trained well or taken a well deserved rest!<br />
<br />
I've done the latter today, caught up with friends, prepared food for the week and had a nice long dog walk to get the blood flowing (can't sit still to save my life!).<br />
<br />
Just a quick update before I share with you a beauty of a recipe that is clean, healthy, quick to make and ever quicker to eat :). This was week 9 of the USN challenge and my first week of following a carb cycle, overall reduction in calories and a revamped training program, described in more detail <a href="http://kdfitpro.blogspot.co.uk/2012/11/update-training-and-nutrition.html" target="_blank">in this post</a>. As you may know Sunday is the day I 'weigh in' and take my measurements, so today I got up and got to work recording my stats. I was a little apprehensive as I wasn't sure what the results would be (body distortion, and seeing yourself everyday makes it difficult to see changes)<br />
<br />
However, it was GREAT NEWS!!! The carb cycling has worked a treat this week - my weight has dropped slightly, my body fat % has dropped as has my stomach measurement BUT, my thigh has increased 0.5cm since last week, as has my chest and my arm circumference has stayed the same.I'm sooo happy with this, essentially I have managed to drop body fat (and probably a bit of water) but increased lean muscle mass, exactly what I was wanting from this phase.<br />
So the plan will stay the same this week - why fix something that isn't broken at the moment.<br />
<br />
Right, on to the recipe. This is a single serving Chocolate Protein Cake!! Made with very few ingredients, and flavours can be modified (cinnamon is lovely).<br />
<br />
Ingredients<br />
<ul>
<li>2 Egg Whites</li>
<li>1 Tbl spn Coconut Flour</li>
<li>1 Tbl spn Dark Cocoa Powder (Green&Blacks is great)</li>
<li>1/2 tsp Baking Powder</li>
<li>1 tsp Apple and pear spread/Apple Sauce/Sugar Free Jam</li>
</ul>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-z8Ef-B31bPk/UKkAGWPZvrI/AAAAAAAAAGE/e4k9h-0_JEY/s1600/A7_YESnCEAAXjh6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-z8Ef-B31bPk/UKkAGWPZvrI/AAAAAAAAAGE/e4k9h-0_JEY/s1600/A7_YESnCEAAXjh6.jpg" height="240" width="320" /></a></div>
<br />
All you need to do is: <br />
Put everything in a bowl and whisk to combine (it doesn't look pleasant at this stage but keep going).<br />
Transfer to a smallish microwaveable tub<br />
Microwave on full for approx 1 minute (leave to cool slightly before removing from tub - it's hot)<br />
<br />
That's it! I always like to put a topping on mine to give it a boost and make it even more delicious. My faves are:<br />
<br />
USN Premium Casein Frosting (1 scoop mixed with a small amount of water)<br />
Almond Butter<br />
Greek Yogurt + 1/2 scoop chocolate USN 100% Whey Protein<br />
<br />
Keep an eye out this week for a big update post, I have something I want to discuss but it's taking some time getting it together and I don't want to blab on for hours!!<br />
<br />
xxAnonymoushttp://www.blogger.com/profile/16327238556001323441noreply@blogger.com0tag:blogger.com,1999:blog-6182027195928774269.post-28005734327511958822012-11-13T11:36:00.000-08:002012-11-13T11:36:10.272-08:00Update - Training and Nutrition
<span lang="en-GB">Hi :)</span><br />
<br />
<div style="margin-bottom: 0cm;">
<span lang="en-GB">Who has tried the
<a href="http://kdfitpro.blogspot.co.uk/2012/11/protein-ice-cream.html" target="_blank">Protein Ice Cream</a> from the last post yet? Seriously you need to give
it a go, you won’t regret it!</span></div>
<br />
<div style="margin-bottom: 0cm;">
<span lang="en-GB">I wanted to give an
update on my training and nutrition plan for the following 4 weeks.
It may be tweaked slightly according to weekly results but I have
hopefully come up with a plan that will help me tighten up whilst
preserving as much muscle mass as possible; I've trained and eaten hard for this muscle and as I mentioned in an
earlier post, I’m not at a stage to do a complete cut.</span></div>
<br />
<div style="margin-bottom: 0cm;">
<span lang="en-GB"><b>Training:</b></span></div>
<br />
<div style="margin-bottom: 0cm;">
<span lang="en-GB">5 x Fasted Cardio
(30-45 mins) </span>
</div>
<br />
<div style="margin-bottom: 0cm;">
<span lang="en-GB">3 x Weight Training
with Personal Trainer (45 mins, Complexes)</span></div>
<br />
<div style="margin-bottom: 0cm;">
<span lang="en-GB">2 x Full Body
Circuits, 1 with weights, 1 body weight – Abs to finish (45-60
mins)</span></div>
<br />
<div style="margin-bottom: 0cm;">
<span lang="en-GB">1 x HIIT session
(sprints/rower – 30 mins max)</span></div>
<br />
<div style="margin-bottom: 0cm;">
<span lang="en-GB">Sunday REST</span></div>
<br />
<div lang="en-GB" style="margin-bottom: 0cm;">
<span lang="en-GB"></span> </div>
<div lang="en-GB" style="margin-bottom: 0cm;">
<span lang="en-GB">So I will be going
back to 6 sessions per week, although if I feel like my body needs
more recovery I’ll adjust the schedule and take an extra days rest
when needed. I will be setting my alarm extra early for the fasted
cardio and will be doing it every weekday, allowing me to get a bit
more sleep on a weekend (much needed) and I tend to hit the gym on
Saturday mornings. Sunday will be a day for food preparation,
spending time with friends and family and a long dog walk.</span></div>
<br />
<div style="margin-bottom: 0cm;">
<span lang="en-GB">The sessions will be
done around work as usual; some scheduled for lunch breaks, some
after work, and some later in the evenings depending on my schedule
and whether I have PT or Massages to do. As I see it, there are no
excuses to missing sessions. Yes, I may be tired sometimes but I will
always bring 100% effort and dedication and will stick to the plan
each and every day. It's what I love to do! </span><br />
</div>
<div style="margin-bottom: 0cm;">
</div>
<div style="margin-bottom: 0cm;">
<span lang="en-GB"><b>Nutrition:</b></span></div>
<br />
<div style="margin-bottom: 0cm;">
<span lang="en-GB">Carb Cycle</span></div>
<br />
<div style="margin-bottom: 0cm;">
<span lang="en-GB">3 x High days</span></div>
<br />
<div style="margin-bottom: 0cm;">
<span lang="en-GB">4x Low days</span></div>
<br />
<div lang="en-GB" style="margin-bottom: 0cm;">
<br /><span lang="en-GB">I dropped my
calories gradually over the weekend from 3500 to 2500, which is the
level I will stay at for this week (I was gaining roughly 1lb per
week at 3500). After the first week I will take my measurements as
usual on Sunday and make any necessary adjustments. 2500 may seem
quite high to some but I naturally burn through calories so really
have to be vigilant that I don't drop too low. </span></div>
<br />
<div style="margin-bottom: 0cm;">
<span lang="en-GB">In terms of Macro’s
I’ll be keeping Protein high (2g per 1lb body weight). Carbs will be
higher on the 3 days I Weight Train with my PT and the remaining days
will be low carb. Fats will then be adjusted daily to take me to the
calorie requirements for the day (higher on low carb days/lower on
high carb days) As always I will be aiming to drink 2 litres of water
per day.</span></div>
<br />
<div lang="en-GB" style="margin-bottom: 0cm;">
<br />
<span lang="en-GB">So that’s about it
– if anyone would like to know more about the foods I will be
eating, meal timings, pre/post nutrition or what supplements I will
be using and when please get in touch. I'd love to go into more
detail – I've been doing lots of research and learning about
different supplements, what's best to take for different goals and
timing them optimally. As I said before I LOVE this stuff.</span></div>
<br />
<div style="margin-bottom: 0cm;">
<span lang="en-GB"><br />Hope you're all
having a great week. </span>
</div>
<br />
<div style="margin-bottom: 0cm;">
<a href="https://www.blogger.com/null" name="_GoBack"></a><span lang="en-GB">Keep
training hard and eating clean – <strong>It's all about results!!</strong> </span>
</div>
<br />
<div lang="en-GB" style="margin-bottom: 0cm;">
<br />
</div>
Anonymoushttp://www.blogger.com/profile/16327238556001323441noreply@blogger.com0tag:blogger.com,1999:blog-6182027195928774269.post-4889957848027779432012-11-11T07:19:00.000-08:002012-11-11T07:19:03.507-08:00Protein Ice Cream!!Hey :)<br />
<br />
Today I was going to write a post about my training and nutrition program for the next 4 weeks but I had to share this recipe and a variation.<br />
<br />
It was fellow fitness dudette Terri who shared this recipe with me on twitter so this is a shout out to her - I am officially addicted!<br />
<br />
I know it's freezing outside but you honestly need to try these - put an extra jumper on and make a mug of Green Tea to warm you through afterwards.<br />
<br />
<strong>Strawberry </strong><br />
<ul>
<li>2 scoops Strawberry USN 100% Whey Protein</li>
<li>2 tblspn Flax, Goji, mixed Seed (linwoods)</li>
<li>2 cups Frozen Summer Fruits</li>
<li>1/2 tsp Cinnamon, Ginger, Nutmeg</li>
<li>1/2 tsp Vanilla essence</li>
<li>1 Ripe Avocado</li>
<li>1 scoop USN Glutamine</li>
<li>200ml (approx) Coconut Milk (canned or kara) </li>
</ul>
Place all ingredients in a blender or smoothie maker and blitz<br />
Transfer into a plastic tub with a lid and put in the freezer<br />
Every hour take a fork and mix the ice cream mix (this will help keep it creamy)<br />
Once it's at the consistency you like (or if you can't wait any longer) DIG IN.<br />
<br />
Like Terri said, all the ingredients are wholesome, healthy, aid recovery and help reduce inflammation.<br />
<br />
Here's my variation I made today (I missed out the Glutamine as I get it in USN Power Punch - orange)<br />
<br />
<strong>Pistachio (serves 1)</strong><br />
<ul>
<li>1 scoop Pistachio IGF-1</li>
<li>1 tblspn Flax, Goji, mixed seed </li>
<li>1/2 tsp Cinnamon</li>
<li>1/2 Ripe Avocado (slightly frozen)</li>
<li>100ml Coconut Milk (canned or Kara)</li>
</ul>
Follow the same instructions as above and enjoy! <br />
<br />
I am currently planning more variations like Chocolate Banana, Vanilla and Chocolate Peanut Butter.<br />
<br />
I hope you try these recipes, they taste just as good if not better than regular ice cream but without all the sugar, and nasties - just good clean ingredients and obviously the best Protein Supplements (where else can you get Pistachio flavour with nutritional stats like IGF-1?!!)<br />
<br />
Happy eating :)Anonymoushttp://www.blogger.com/profile/16327238556001323441noreply@blogger.com0tag:blogger.com,1999:blog-6182027195928774269.post-37547629762283429362012-11-09T11:50:00.000-08:002012-11-09T11:50:17.471-08:00DecisionsHAPPY FRIDAY - Who's ready for the weekend?!<br />
I know I am :)<br />
<br />
It's been a busy but amazing week again, and I absolutely love it. This post is going to be fairly brief (if I can stop myself from talking).<br />
<br />
This has been the last week of my 'gaining' phase - I'm really pleased with my progress and development in the first 8 weeks, gaining lean mass with a reduction in body fat levels (big smiles). The next 4 week phase I had planned to follow a traditional 'cut' thinking that my gains in the first phase would have brought along a little fat but this hasn't been the case.<br />
<br />
As of Tuesday this week, the planned phase has been getting to me. It's taken 5 months of solid eating and training to get my muscle mass to where it is now - starting to look more athletic - and I didn't want to jeopardise it by following a severe 'cut' as i lose weight extremely quickly. After lots of deliberation, mind changing, and grumpiness (sorry mum) I talked it all through with my trainer and the lovely and very helpful Melinda at USN, and have decided to follow a carb cycle to help drop water and fat but retain as much muscle as possible.<br />
<br />
Once the decision had been made and I had calculated my macro's for higher and lower carb days, I felt relaxed again and I'm confident that this is the right process for me.<br />
<br />
I guess what I have learnt this week is that you have to do what is right for you! My goal is to be strong, fit and athletic, and at this stage a traditional 'cut' would not be right for me. I am at the start of a long process of growing and developing my physique; I must trust my body and do what I know is right for it.<br />
This challenge has been a significant turning point for me, and I want to look in the best shape I can for my final pictures.<br />
<br />
So now is the time to keep going and trust the process! It's worked well so far and I know I have put everything I have into it, and will continue to do so - that drive and desire is never going to change.<br />
<br />
I'll be back on Sunday to update you on my training and nutrition strategy - now it's time to go and get some rest - I have a big session planned for the morning :) can't wait!!<br />
<br />
Here's to the next 4 weeks - It's all about results!<br />
<br />
"Even the greatest was once a beginner - Don't be afraid to take the first step"Anonymoushttp://www.blogger.com/profile/16327238556001323441noreply@blogger.com0tag:blogger.com,1999:blog-6182027195928774269.post-49597445283234876802012-11-05T10:01:00.000-08:002012-11-05T10:01:08.465-08:00The USN InfluenceHere we go, week 8 of the challenge!!! It's unbelievable how much this is changing my life, I'm like a whole new person :)<br />
<br />
It's not just been the last few months when USN have had an impact on my life - it stems back to the illusive BodyPower Expo earlier this year in Birmingham.<br />
<br />
At the time I was struggling. Physically I had go to a weight that I felt was 'safe' (still underweight). I was overdoing the cardio, and under eating massively again. I had just started to get into weight lifting but obviously as I was not fuelling myself properly, no progress was being made. <br />
Mentally I was slipping, heading back down a path I didn't want to go back down, but struggling to move forward.<br />
<br />
Until THAT day.<br />
<br />
I travelled down to Birmingham with two friends, excited to feel the buzz of BodyPower. What greeted me as soon as I walked through the doors? A huge USN booth with Jenny Pacey on the stand giving out advice, and the impressive figures of Ryan Terry and Dave Titterton with crowds around them.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-H8RV5IWITLw/UJf67uu54AI/AAAAAAAAAEQ/WwAS-S0PqaU/s1600/306228_435390519813234_203419029_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-H8RV5IWITLw/UJf67uu54AI/AAAAAAAAAEQ/WwAS-S0PqaU/s1600/306228_435390519813234_203419029_n.jpg" height="240" width="320" /></a></div>
<div style="text-align: center;">
Highlight of my day :) both super friendly guys!</div>
<div style="text-align: center;">
</div>
<div style="text-align: left;">
From that moment I knew I had to move forward. If i was ever going to live the fitness life I wanted so much, I had to take action - stop talking, start doing!</div>
<div style="text-align: left;">
Seeing those Athletes was the best thing that could have happened. They inspired me then and still do now, and sparked my biggest goal of all - One day i want to be representing USN on that booth!</div>
<div style="text-align: left;">
</div>
<div style="text-align: left;">
After that weekend I went home, cancelled my plans to move out from home and put my money into something more important, hiring a new Personal Trainer, who I still train with 3 times per week now.</div>
<div style="text-align: left;">
We clicked immediately and I put my trust in him, following what he suggested in terms of calorie and carb consumption (fearful stuff at the time) and training (more lifting, less running).</div>
<div style="text-align: left;">
</div>
<div style="text-align: left;">
I set myself a goal for 3 months, to build strength and confidence. It was difficult - mainly dealing with the 'fat' feelings etc, that come along with battling an eating disordered mindset and bulking - but I kept focusing on the image of BodyPower and my ultimate goal.</div>
<div style="text-align: left;">
</div>
<div style="text-align: left;">
After those 3months were up I had made great progress but had only just begun!! I had the bug and researched everything (and still do) about training and nutrition. I'd reached a place physically and mentally where I could sign up to the USN challenge and be able to tackle what ever it threw at me and could put everything into it.</div>
<div style="text-align: left;">
</div>
<div style="text-align: left;">
And here I am now, at week 8, developing, learning and growing every day, with no intention of stopping and every intention of working even harder to make my dreams a reality!</div>
<div style="text-align: left;">
</div>
<div style="text-align: left;">
Thanks again USN!!</div>
<div style="text-align: left;">
</div>
<div style="text-align: left;">
"A dream doesn't become reality through magic; it takes sweat, determination and hard work" </div>
<div style="text-align: left;">
</div>
Anonymoushttp://www.blogger.com/profile/16327238556001323441noreply@blogger.com0tag:blogger.com,1999:blog-6182027195928774269.post-36447838906871573102012-10-31T12:01:00.002-07:002012-10-31T12:01:58.963-07:00Fight against negativesHappy hump day everyone!<br />
<br />
I haven't posted much this week. It's been a harder one, and I have had to really focus and pull out all the stops but it's been worth every bit of grit I have dedicated to get through it - and you know what? I am happy with how I have reacted to the event that NEARLY made me waver.<br />
<br />
At the weekend what I thought was a good friend asked why I was training so hard, why I wanted to build more muscle and have an athletic physique (it's apparently not nice!) and why on earth was I entering a challenge against countless others to be an ambassador for the brand I love, and why did I want to live a life of fitness instead of going out and having fun getting drunk every weekend? According to her it's pointless because I'm never going to make it, and living how I do at my age is plain weird!!<br />
<br />
Lets just say this took me by suprise! It hit me hard. Why would a friend be questioning me like this? Am I being unrealistic and living with my head in the clouds? It upset me and knocked my confidence a lot. I have never forced what I am doing on anyone. I will offer help and advice but never tell someone what they should or shouldn't be doing. I have just set myself a goal, and got on working hard, day in day out, and giving my all to this challenge - I can honestly say I have never worked so hard for something before, and am loving every minute of it, learning more and developing an amazing new lifestyle and outlook.<br />
<br />
Before I started this challenge, these comments would have probably made me give up, worrying that what I was doing/wanted to acheive wasn't right. BUT, who's to say what is right or wrong - the way I am choosing to live my life (not just now but for the rest of my life) is totally up to me, it's my choice and I don't see anything wrong with that.<br />
It's not a sacrifice for me to skip things like drinking alcohol, staying out late every night and eating junk food; it's my choice not to do that because really, I don't want that. And I'm not going to judge anyone who does want that lifestyle because that's their choice. Maybe one day i could inspire someone to change such habits and follow a fit life?<br />
<br />
So, although my initial reaction was 'what if she's right?', my gut reaction was 'I believe in my choices, this is what i want and I'm going to work even harder to make it happen'.<br />
What a turning point for me: not only am I working hard and getting physically stronger, I am making vast improvements to my mental strength -- having the confidence that I am doing what is right for me, and not living by other peoples standards or beliefs.<br />
<br />
Luckily I have a great support network around me and a lot of inpsiring athletes from Team USN offering guidance and encouragement.<br />
There's my family, who have fought through the dark times of the past with me and are supportive in every way possible.<br />
Friends, who understand how much this means to me and understand that training and nutrition come first for me (one even making sure the menu at her birthday dinner in a few weeks was going to have something suitable for me!).<br />
And a Personal Trainer who also knows the worth of this challenge to me, is there picking me up and motivating me when I've been hit by a drainer, and pushing me beyond where I thought my body could go.<br />
<br />
Needless to say, the negative individual has been sidelined, but I would like to thank her. She made me realise just how much I want to continue down this path of fitness and change my lifestyle for the better, and I'm not giving up.<br />
So thank you for making me a little bit stronger than I was yesterday!<br />
<br />
"There will be obstacles. There will be doubters. There will be misakes. But with hard work...there are no limits" - Michael PhelpsAnonymoushttp://www.blogger.com/profile/16327238556001323441noreply@blogger.com3tag:blogger.com,1999:blog-6182027195928774269.post-57762473569568716792012-10-28T10:29:00.002-07:002012-10-28T10:29:10.166-07:00Fuel the fire
I want share my current nutritional breakdown with everyone. I don't normally go into detail about this as everyones requirements differ but I would like to show people just how much fuel is needed to build muscle. <br />
<br />
For a long time I thought I could fuel my training on very little food (bird like portions) and gain muscle - this is not the case. It wasn't until I started working with my current personal trainer that my intake was directly addressed and I put my trust in his guidance to get me started. Now I have the confidence to increase/adapt my intake as and when required.<br /><br />For
the first 8 weeks of this challenge the aim is to gain lean muscle
mass (the final 4 will be a cut to drop body fat)<br />I have had to
tweak my calorie consumption and macro nutrients over the first 6
weeks as I have gained size and hit a plateau a few weeks ago and the
intensity of my training has increased. My intake now is working
well, I'm gaining around 1lb per week and my body fat % has actually
dropped from week 1 by 1.5%<br /><br />Considering I am a small build it
takes an awful lot of food to fuel my workouts and leave enough extra
to build muscle. Here is the breakdown:<br /><br />3500 cals<br />350g -
370g Carbs<br />215g - Protein<br />100g - 120g - Fat<br /><br />This is
spread over 7 meals which look a bit like this:<br /><br />Carbs
<br />
5 meals = 42g
<br />
2 hrs pre w/o = 80g
<br />
post w/o = 80g (which comes from Muscle Fuel STS and a
Banana)<br /><br />Protein
<br />
6 meals = 28g
<br />
Post w/o = 45g<br /><br />Fat
<br />
6 meals = 20g (I ommit fat from my post w/o meal)<br /><br />
I use <a href="http://kdfitpro.blogspot.co.uk/p/usn-products-i-love.html" target="_blank">these USN supplements</a> to help meet my requirements, help with performance levels and aid recovery.<br />
<br />
I try and stick as closely to this as possible and track
everything on myfitnesspal. I plan all my meals the day before and
prepare all my meals a day in advance so I am never caught out and
can always hit my calorie requirements with clean foods. I will
continue to follow this plan for the next 2 weeks taking me to the 8
week mark of the challenge.
<br />
<br />
I am currently researching a few different methods for when it
comes to the final 4 week cut. I want to make sure I follow a plan
that works for me as I am aware that this will be the first time I
have really had to cut calories since I started recovering properly
from my eating disorder. I know I will have the willpower to stick to
the diet as this challenge means so much and I am dedicated to
putting all my effort in to reaching the end goal. It's going to be
a shock to the system but I am looking forward to seeing how my body
changes and what more I can learn about my body etc. After all, <strong>it's
all about results!!</strong><br />
Anonymoushttp://www.blogger.com/profile/16327238556001323441noreply@blogger.com0tag:blogger.com,1999:blog-6182027195928774269.post-53516279874462456652012-10-26T11:30:00.002-07:002012-10-26T11:30:50.220-07:00When rest is good!!Happy Friday!!<br />
<br />
Week 6 of the challenge is coming to an end, and it's been a great one. Despite suffering from crazy DOMS, tiredness and near burn out, I've made some massive steps forward (for me) and progressed well again.<br />
The main positive was recognising that my body genuinely needed a rest mid week, and I honoured that. With a bit of persuasion from my trainer (who is keeping an eye on me over doing it again) I took Wednesday as a rest day. I had a busy day at work but spent the evening resting up, sleeping and filling up the tank with nutritious food ready to hit the gym again on Thursday.<br />
<br />
Guess what?.....It worked!! :) <br />
<br />
I woke up feeling fresh and had one of my strongest sessions of the challenge. For the remaining 2 weeks of this bulk phase I will be continuing to take 2 days rest per week as outlined in my new plan of action. One day mid week and one day at the weekend.<br />
<br />
Hopefully this will give my body chance to recover and grow!!<br />
<br />
Enjoy your weekends :)Anonymoushttp://www.blogger.com/profile/16327238556001323441noreply@blogger.com0tag:blogger.com,1999:blog-6182027195928774269.post-73210536362899804432012-10-23T12:38:00.004-07:002012-10-23T12:38:46.237-07:00When "give it all you've got" isn't beneficialWOW - I ache! DOMS is making every day tasks pretty difficult this week - I'm not complaining either, I like it :)<br />
<br />
So, todays post may be a bit scattered, I'm tired so I apologise in advance.<br />
<br />
I'm going to be honest, last week wiped me out. This new program is hardcore and I think I underestimated how much rest I was going to need to recover adequately for this week. Since starting the challenge I have trained 6 days per week, sometimes training twice per day - Combined with a busy work schedule, trying to develop a client base for sports massage and personal training and trying to catch up with friends, this has left me on the fringes of burnout.<br />
I can be very 'all or nothing' when it comes to doing something I am dedicated to and passionate about (and this challenge means A LOT to me) and I have taken the phrase "give it all you've got" a bit too literally!<br />
<br />
Luckily I have spotted the signs early (as has my trainer) so can do something about it before it gets any worse and I do actually burn out. I can work through the physical pain barriers, preparing myself mentally and just pushing through, however things tend to affect me more from a mental perspective. My self-esteem drops, little things turn into mountains, I start to isolate myslef a bit, I don't sleep well and I generally start to pick holes in myself (not good when you are 6 weeks into bulking and looking a little carby!)<br />
<br />
So; what am I going to do about it? A plan of action of course!<br />
It worked well before so lets do it again. After all this is a big learning curve, it's about readjusting/tweeking to make sure we get the best out of ourselves.<br />
<br />
Here's the plan for the next 2.5 weeks:<br />
<ul>
<li>Take an extra rest day (it's perfectly acceptable to train 5 times per week)</li>
<li>Only train once per day (to stop digging deeper holes and allow my body to repair and grow)</li>
<li>Sleep when I need to - allowing myself to lay in on a weekend</li>
<li>Keep meeting up with friends - balance is important</li>
<li>Concentrate on the positives - how much stronger I am, how I can beast through a gruelling session and how far I've come not only in 6 weeks but in the last 5 years</li>
<li>Look at the facts - yes, my weight is increasing but my bodyfat has dropped from week 1and I am lifting heavier which means one thing, more muscle!!</li>
</ul>
Let's hope this plan of action is a successful as the last one. Keep positive, keep focused, keep learning and keep developing!<br />
<br />
"A stumbling block to the pessimist is a stepping stone to the optimist" - Eleanor Roosevelt Anonymoushttp://www.blogger.com/profile/16327238556001323441noreply@blogger.com0tag:blogger.com,1999:blog-6182027195928774269.post-69442564223042340922012-10-19T11:52:00.000-07:002012-10-19T11:52:55.860-07:00Adapting to a new program<span lang="en-GB">This week marked the
start of a new 4 week program with my Trainer (I typically train with
him 3 times per week then do 3 sessions by myself). He introduced me
to a method called <a href="http://www.t-nation.com/free_online_article/sports_body_training_performance/escalating_density_training" target="_blank">Escalating Density Training</a> (EDT) and I absolutely love it!</span><br />
<br />
<div style="margin-bottom: 0cm;">
<span lang="en-GB">I’m a competitive
type, don’t like to be defeated, and set high goals for myself
which has resulted in me leaving these sessions totally wiped out. I
know for sure that I have pushed myself to the max every day this
week, and my body has been telling me about it since the first
session on Monday!! My hunger has been through the roof, I have DOMS
in muscles I don’t even know the names of, and I have slept like a
baby trying to get my body recovered (roll on rest day Sunday).</span></div>
<br />
<div lang="en-GB" style="margin-bottom: 0cm;">
<span lang="en-GB">When I train I
always put all my effort into it. I believe you only get out of
something what you put into it; but the first week of something new
is always a shock to the system – the body has to adapt, and
QUICKLY! It just highlights how the body gets used to one type of
training, and why it’s crucial to change variables such as weight,
reps, sets or type if you want to continue developing – whatever
your goal may be.</span></div>
<br />
<div lang="en-GB" style="margin-bottom: 0cm;">
<span lang="en-GB">I can’t wait to
see what adaptations have occurred this week when I take my
measurements; and now I have set the bar high, I am going to have to
dig a little deeper and pull out all the stops next week. </span></div>
<br />
<div style="margin-bottom: 0cm;">
<span lang="en-GB">Let the good times
roll!</span></div>
Anonymoushttp://www.blogger.com/profile/16327238556001323441noreply@blogger.com0tag:blogger.com,1999:blog-6182027195928774269.post-87324502792133862012-10-17T03:08:00.000-07:002012-10-17T03:08:22.559-07:00Life Changer
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">What a week
so far…I have finally found a bit of time to sit down and update the blog.<o:p></o:p></span></span><br />
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">As nice as
it is to have this time, it’s also great that I am keeping so busy! <span style="mso-spacerun: yes;"> </span>And even better that I am now fit and strong
enough to cope with a hectic schedule of an office job, sports massages,
personal training, my own training, food prep and spending time with friends
and family – I really am enjoying every minute of it :)<o:p></o:p></span></span></div>
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">Before I
started this USN challenge I was still very much lacking in self-esteem,
confidence, strength and energy. I was putting everything into recovering from
an eating disorder, training to build my body up and preparing food so I could
stick to my requirements, but that was it. The rest of the time I would be so
tired from being previously under nourished and still underweight that all I
wanted to do was stay in and isolate myself.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">Not
anymore!! Now I am a much happier person, I am focused on achieving what I want
and forging a career within the fitness industry and am confident that with
hard work, dedication and will power I can achieve it. So much so that I am now
working part time in my Marketing job to dedicate more time to my training, nutrition and recovery and
building clients for sports massage and personal training. This is a huge turnaround
from the girl who used to shy away from challenges in case she failed. </span></span></div>
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">I can
only put this down to me taking part in this challenge – not only does seeing members
of Team USN reaping the rewards of their hard work and dedication make me
believe it is possible, but the strength and confidence I am developing
physically and mentally from training hard and nourishing myself properly is
empowering. I am finally at a healthy weight for my height for the first time
in 5 years and feel on top of the world – this is life changing.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">Oh and while
I remember – the new program I started this week is amazing :) <o:p></o:p></span></span></div>
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;">I have ached
from head to toe since Monday evening. It’s a good job they say what doesn’t
kill you makes you stronger; I am going to be a beast!<o:p></o:p></span></span></div>
<br />
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><o:p><span style="font-family: Arial;"> </span></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="margin: 0cm 0cm 0pt;">
<span style="mso-ansi-language: EN-GB;"><span style="font-family: Arial;"><strong>It’s all
about results<o:p></o:p></strong></span></span></div>
Anonymoushttp://www.blogger.com/profile/16327238556001323441noreply@blogger.com0tag:blogger.com,1999:blog-6182027195928774269.post-42619056640689375392012-10-14T09:47:00.002-07:002012-10-14T09:47:46.583-07:00When a plan comes togetherHi, hope everyone has had a great weekend!<br />
<br />
Just writing a quick update today as I still have lots of food preparation to do for the week.<br />
<br />
Sundays are my log in days, where I weigh in, take measurements and check bodyfat % levels. You may remember that last week their was no changes to these measurements, I had maintained my weight and not managed to put on any size so came up with this <a href="http://kdfitpro.blogspot.co.uk/2012/10/plan-of-action.html" target="_blank">plan of action</a>. I've stuck to the plan solidly and consistently and it's paid off! This week I gained 2lb and added 1/2 - 1cm on most measurements with my bodyfat % staying the same as the previous week - lean gains right there :).<br />
Needless to say I was a happy camper this morning!<br />
<br />
It just goes to show that if you keep working hard and put the effort in you will progress over time.<br />
So whenever you feel like you aren't getting anywhere with your goals, re-evaluate what you are doing, maybe switch things up a bit, but always keep going - stay dedicated and the results will happen.<br />
<br />
Now I'm going to go and finish this prep, rest, and fuel up for the first day of my new 4 week program tomorrow - can't wait!<br />
<br />
"The roots of true achievement lie in the will to become the best you can be" - Harold TaylorAnonymoushttp://www.blogger.com/profile/16327238556001323441noreply@blogger.com0tag:blogger.com,1999:blog-6182027195928774269.post-66493915750108685072012-10-11T10:16:00.000-07:002012-10-11T10:16:41.786-07:00Going out in StyleToday marked the final training session on my current program with my Personal Trainer, and it was done in style :)<br />
<br />
Last week when i did this set of complexes was the day I had the world on my shoulders and hit that dreaded stumbling block - I was determined that today was not going to be a repeat of that!!<br />
I prepped well, getting a good early nights sleep and fuelled up before heading to the studio. Everything seemed to click, I was feeling fit and strong and the weights went up. It felt worlds apart from the previous week and I left the session one happy girl. I think this just shows how amazingly powerful the mind is. Obviously there were other factors to my increased performance but what was mostly responsible was my mentality going into this session, and how my trainer motivated me and kept me focussed throughout. Today I was strong and ready to finish this 4 week phase on a high note.<br />
<br />
Since playing around with my nutrition/macronutrients on Monday, I feel like I have had much more energy (even after a hectic week), been stronger and progressed well all week. This highlights the importance of adequate, good quality nutrition when training and pushing yourself hard day in day out is your top priority.<br />
Hitting my requirements for building muscle and recovering well has been made so much easier by using USN supplements, and the recent addition of Muscle Fuel STS is providing some great results (double bonus as both the chocolate and vanilla taste BEAUTIFUL).<br />
<br />
Once again, thanks to USN, their team and all their athletes for the support along the way, and for not only providing top class supplements, but also the opportunity of this challenge - It's seriously life changing.<br />
<br />
Now bring on next week when the new program begins - sounds like it's going to be hard work and I can't wait!!Anonymoushttp://www.blogger.com/profile/16327238556001323441noreply@blogger.com0