Saturday 28th December 2012

Food diary:

08.00: 3 eggs, spinach
11.00: chicken breast
14.00: tuna, beetroot, 25g almonds
16.30: banana, protein shake
WORKOUT
19.00: banana
21.00: chicken, broccoli, green beans, tomato puree
22.00: 125g quark, 25g almonds, 25g whey protein, 100g frozen berries

Still not quite meeting kcal requirements - the large amount of protein is filling me up so much so hopefully my tummy will adapt or I will have to change the diet in a couple of weeks. The lower carbs aren't affecting me negatively (yet!)

Workout - legs

Warm up - 10 minutes x trainer

Single leg leg press - deep @35kg
10 x 10 each side

Superset Straight leg deadlift --> Single leg hamstring curls
12r --> 12 --> 12 x 6

Tri set: Back squats --> Good mornings --> single leg lunges
12 --> 12 --> 20 x 6

Sumo squats @28kg
20 x 4 sets

STRETCHED!!

Friday 28th December 2012

Food diary:

08.00: 3 x eggs
11.30: chicken breast, spinach, green beans
13.15: banana
WORKOUT
15.15: banana, protein shake
17.00: tuna, beetroot, salad
20.00: (meal out) thai - chicken salad, glass red wine
23.00: chicken breast, 125g quark, 30g whey protein

Workout - back

Wide grip pull ups - 10kg
12 x 5. 8 x 3

Lateral pull down 50kg
12 x 6s

Bent over row 25kg
12 x 6s

Bicep curl 10kg dbs --> narrow grip barbell curl 15kg
12 --> 12 x 4

Seated isolated db curl 4kg dbs
12 x 6

Hammer strength upright row 30 kg
12 x 6 --> exhaustion

10 minutes stepper

Thursday 27th December 2012

"Now and then it's good to pause in the pursuit of happiness and just be happy"

I missed a couple of blogs over Christmas as I thought it best to turn my full attention to spending quality time with my amazing family and friends who have supported me through thick and thin. So from Christmas Eve I turned off my phone - no emails, no texts, no social networks - just the special people in my life.

 A few people questioned me on my "bodybuilding adventure" and I don't think they really understood it initially but after explaining my passion behind it - to improve not only my health but my body confidence and to challenge myself beyond my limits - I think that they "got", that only a tiny part of it is to do with 'looks' and the rest is self improvement, self efficacy. I have found that the determination and focus I have developed in the gym I can transfer to other situations too.

My nan suffers peripheral neuropathy, meaning she has no feeling in her fingers and toes - she is registered disabled and its really heartbreaking to see. My mum had to work when I was little so my nan cared for me a alot of the time - the term "the son becomes the father to man" seems applicable to this situation. It has made me realise even more that the reason why I train and how I train my clients is for optimal health, specific goals are obviously vitally important but physical and mental well being is the most important benefit of physical activity.  

I managed a workout on Christmas eve - it was at a small gym but I performed a half decent leg workout. There is no point me trying to real off my food diary over Christmas day or Boxing day as it would take a long time, mainly chocolate naughties! Some people asked if I felt guilty and were shocked when I said not at all, I enjoyed every second. I don't think anything you enjoy you should feel guilty about.

I have 15 weeks prior to Miami Pro worlds and started cutting today. Its going to be a bit of a trial and error situation - but initially I am doing a ratio of 40:40:20 protein:fat:carbs - I found that over the past couple of months I have put quite a bit of fat on with the carbs so the only way to get rid of it is to reduce them. I am going to keep them in pre and post workout to help prevent any muscle catabolism. 

I am going to consume on average 1650kcal/day split into macros of: 165g protein, 73g fat, 83g carbohydrates, an example meal plan would be:

1. 3 x eggs, spinach

2.Chicken breast, 100g green beans, 100g tinned tomatoes

3. 120g tuna, 25g almonds, green leaves

4.Pre Workout: banana, protein shake

5. Post workout: banana, protein shake

6. Chicken breast, green leaves, beetroot. 125g quark, 25g almonds, 100g berries, protein shake

7. Casein shake 

As my food intake is reducing it is more important now to ensure I get enough micronutrients, two small bananas daily will ensure enough potassium, however just to be safe I will continue to take a multivitamin, calcium and vitamin D, zinc, magnesium and omega 3,6 and 9 as well as colostrum powder. I will also add in a fibre powder (I am using Super Veg) to ensure my gut stays healthy - there is also some evidence to suggest the sulphar in some of the vegetables contained within Superveg can assist with estrogen regulation and reduce fat stored on the hips/butt.

Todays workout was gentle (only 2 days off the gym but ALOT of food) - unfortunately the gym is hired out by a rugby team so the weights area is often booked out so I have to adapt my exercises.

Shoulder Supersets

Seated dumbell raise 6kg db --> cable upright row 18.75kg

12 --> 12 x 8sets

Machine shoulder press 20kg --> single arm frontal raise 7kg dbs

12 --> 24 x 8

Cable abdominal crunch 

28kg x 20 x 5

Cable kick backs

6.25kg x 20 x 4

10 minutes bike

Saturday 23nd December 2012

Despite a slightly fuzzy head - I had agreed to meet a friend at the gym - so battled through!

Food diary: 

09.00: banana

Workout

12.30: Protein shake

14.00: Chicken and ham salad, cashew nuts

16.00: cashew nuts, sliced chicken, 4 celebration chocolates

Workout - shoulders

Warm up

Upright row cables, pyramid

SS Seated DB shoulder press @ 12kg --> Lateral raise @7kg

12 --> 12 x 4s

SS Standing barbell overhead press @20kg --> reverse raises @5kg

12 --> 12 x 4s

Alternate arm frontal raise @ 8kg

24 x 4s

Leg raises x 50

Isolated v-sit x 3 x 30s

Lying leg raise 

Crunches

5 minutes rowing

Friday 22nd December 2012

HOME FOR CHRISTMAS!!

I am like a child when it comes to Christmas, I love it. I go back home to Brighton to spend time with the family and friends, we had a school reunion tonight then went for a few drinks (yes alcoholic!). The only thing I have asked for from Santa is some really good quality tuppawear - there is literally nothing else I need or want. (I am a bit of a tuppawear lover - live out of the stuff!)

I have taken from this evening until lunchtime boxing day off work - and relaxing the diet completely! Ready for t-total run up to contest from 1st January.

Food diary:

07.00: Chicken breast

11.00: Banana

14.00: Chicken, avacado salad

16.00: Protein shake

Workout

18.00: Protein shake

21.00: Chicken salad

(Alcohol - 2 x glass wine, 3 x vodka diet coke)

Workout - back and biceps

Close grip pull ups

8,6,5,6,

Wide grip pull ups - 12kg 

4 x 8-12

Lateral pull down hammer strength 45kg

6s x 12r

Bent over row 12kg

6s x 12r

Barbell bicep curl 20kg

8s x 12 r

Seated isolated db curls 4kg

8s x 12r

Row 10 minutes

Thursday 20th December 2012

"To all those that think you are ugly because you don't have the perfect body, 

YOU ARE BEAUTIFUL,

 it's society who is ugly"

10kg and a lot of hard work later

Most of my personal training is with those suffering psychological difficulties - eating disorders, post natal depression, low self esteem etc. and this along with it coming to the end of rather challenging year has lead me to a week of "reflection".

After a very close family member was diagnosed with anoreixa nervosa 6 years ago (whom has now grown into stunning beautiful inspirational woman winning her battle with the disorder) my world was ripped apart and my self esteem at rock bottom. At 16 I was living alone balancing college, working and a huge amount of stress. My weight plummeted to 6 stone and by some miracle I fell pregnant. I call it a miracle as my little boy has completely changed my life, given me focus and unquestionable drive to succeed. 

However, despite loosing the baby weight fast, I was left with hugely negative body image. After walking away from a destructive relationship and concentrating on the most important things in my life ( my son, my family, my degree and my work) it has only been in the last year  that I have "found my feet" and am truly content . 

Deciding to train for this contest (whichever one I decide to do) has been one of the most rewarding decisions of my life. Yes it is another pressure in my busy life, but has changed my mindset, the way I think and that is vital in order to change to my body. I would even go as far to say I am starting to like my body. 

Something that has become quite evident during 2012 is to live for the moment or "enjoy the journey". I used to spend so much time concerned about the future, the destination, that I was forgetting to have fun with the now. I am incredibly lucky to have such a wonderful group of friends, colleagues and of course family  - all of which have quite happily helped to retrieve my work-life balance.

I have no doubt that 2013 is going to be the best year yet. 

Rachel x

Food diary:

07.30: Banana

Workout

10.30: Banana, whey protein

13.30: Chicken breast, green salad, beetroot

16.30: Chicken breast, boiled egg, 30g almonds, protein shake, 125g quark

20.30: Chicken breast, 25g cheese, green salad beetroot 

21.00: Protein brownie - quark, whey protein, 1 egg, stevia, coco

22.00: casein protein shake

I started taking Reflex Casein shake (strawberry) about a week ago, I find it makes a HUGE difference - I hugely increases satiety and I have absolutely no inclination to snack later on in the evening. 

Workout - chest and triceps (weights area unavaliable therefore no platforms/barbells)

Warm up - 5 minutes x trainer

Isolated gluteal kick backs (whilst waiting for training partner)

20 x 6.75kg x 6 each side

Tricep dips BW

12 x 2 sets

Tricep dips BW + 10 KG --> BW

4 --> 10 x 6

Cable flys 6.75 each side

12 x 8

Incline db press 14kg each side

12 x 8

Drop set machine press

12,12,12,12,12

Row 10 minutes

Wednesday 19th December 2012

Food diary:

08.00: 1 egg, 2 egg whites, 30g cheese
11.30: 2 oatcakes
12.30: 2 oatcakes, chicken breast
13.30: WORKOUT
15.10: 2 oatcakes, protein shake
18.30: chicken breast, 30g cheese, green salad, beetroot, 1/2 brownie
21.30: 125g quark, 20g raisins, 30g whey protein, 1tbsp cocoa
23.30: casein shake

Workout: - didnt really have enough time for legs so hoping to fit in another legs on Saturday.

warm up - x trainer 5 mins
Squats
20 x 20kg warm up
20 x 40kg x 1
20 x 50kg  x 5

Single leg lunges
20 x 30kg each side x 2 (pull something in my hip flexor)

Good mornings ss straight leg deads
20 x 30kg ss 20 x 30kg x 4

Cable kick backs (gluteal isolation)
20 x 6.75kg each side x4 sets

5 minutes row

Tuesday 18th September 2012

Food diary:
08.00: 1 egg, 2 egg whites, 30g cheese
10.30: 50g almonds
13.30: chicken breast
15.30:chicken breast
WORKOUT
18.00: protein shake
20.30: chicken, beetroot, salad, quark, whey protein, 20g almonds
23.30:casein shake, 2 oatcakes

Workout - shoulders

Warm up
Dumbell shoulder press 14kgs
12,12,12,8,10,11, 8, 8

Seated lateral raise 6kgs
12, 12, 12, 12, 12, 12, 12, 12

Overhead press 20kg
12,10,10,8

Single arm frontal raise db 6kgs
20 x 3

10 minutes  run

Monday 17th December 2012

Food diary:

09.00: Chicken breast
12.30: Chicken breast, 1/2 avacado, salad
15.30: Chicken breast, apple
WORKOUT
19.00: skimmed milk, cocoa
21.00: Chicken breast, mange tout, tomatoes, spinach, almonds
22.00: Cream cheese, 30g whey protein, coco powder, almonds
24.00: Casein shake

Workout - back

Wide grip pull ups - 12kg
 12 x 3

Upright row hammer strength 40kg
12 x 8

Bent over row bd 14kgs
12 x 8

Single arm lat pull down 22.5kg
12 x 8 each side

Lateral pull over 15kg
12 x 4

Superset bicep curls (8kg), seated bicep curls (4kg)
12, 12 x 4

Rowing 5 miniutes

Sunday 16th November 2012

I have been so busy that I haven't managed to blog the past few days - so really quick update on training:

Friday: After the whole "wont be fit to compete due to bottom fat" chat, after a long days filming with Premier Training International I did a high rep legs session consisting of: 

Single leg lunges 25kg barbell 20 x 8 EACH SIDE

Leg press 20 x 100kg x 8

Calf raises 20 x 35kg x 8

Leg extension drop set 100 rep total

Abduction cables 3.75 x 20 x 3 each side

Then for the first time in a month I celebrated my 3 first's I had gotten in assignments at a christmas party with the girls - I had a total of 4 vodka diet cokes and ate no "rubbish"

Clive has recommended that every morning I eat "1/2 a cup" of oats (which I am assuming is about 25g), I soak them overnight in water then heat them up in the morning. Along with 1 whole egg and 2 egg whites (really old school as I normally never throw away the yolk!). I am sticking with it for now, we shall see how I feel after christmas.

Saturday:  A friend mentioned to me about an NPA (natural physique association) meet being held in Southampton, so I thought I would pop down with him. There were so many "pros" there and all completely natural. They were really complementary of my figure and told me that natural associations such as BNBF and NPA would mark me down if I got much leaner. However I brought up the concern that I had taken Jack 3D in the past which has 1-3' DMA therefore might not be able to compete in their contest, however they explained that as I took it before even considering competing then it would not matter. Since I have been training for contest the only pre-workouts I have used are strong coffee and reflex performance nutrition. I tried a friends "grenade" once also, but didnt like it at all. 

I did a quick shoulder session with the world champ NPA physique (I would do figure) and she was so lovely, really supportive. We all popped out for dinner afterwards and they really explained to me about the difference contests - they all prepare so differently - some high carbs, some very low and I couldn't believe how much bigger they get in off season. They must diet down really hard when prepping.

Sunday: Food wise today I have been bad, 3 chicken breasts, steak, a couple of sweet potato chips, an atkins bar and a lot of homemade brownie.I don't want to gain too much fat in my last 10 days before the cut - but am also aware that anything sugary will have to go in order for me to lose this fat, so making the most of it!

Chest:

Bench press flat 30kg

12 x 8sets

Bench press db incline 14kg dbs

12 x 8 sets

Chest flyes incline 8kgs dbs x 6 10 kg db x 2

12 x 8 sets

Assisted wide grip dips - 12kg

12 x 3

Butt blasters - cables 6.25 x 12 x 3 each side (fighting the fat)

Rowing 5 minutes

Thursday 13th December 2012

I took some photos today as initial pre-cut progress photos, hopefully post christmas there will be evident weekly changes. Coach Clive is still telling me to avoid cardio and up my carbohydrates - but I cannot logically think why this would help get rid of the fat in the "buttock region". I know he is the expert but I would rather keep carohydrates to the meals pre and post workout and then utilise the carbs in veg at other times. However I have agreed to follow his advice unless there is a negative consequences (e.g. my body fat increases dramatically!) so will follow his instructions to consume approximately 180g Carbs a day and minimum 100g protein spread over 6 meals.

Food diary:

08.00: 30g oats (made with water), 1 egg, 2 egg whites
10.00: 1/2 banana
11-13.00: 1/2 pack oatcakes
WORKOUT
15.00: protein shake, 1/2 pack oatcakes, chicken, salad
18.00: 100g turkey mince, vegetables
21.00: Chicken salad, 20g hard cheese, 1/2 small avacardo, 125g quark, 25g whey protein, 10g raisins
24.00: protein shake

Workout - arms

Body weight chin ups
8,7,6,5

Standing bicep curls
12 x 10kg db x 6

Seated bicep curls
12 x 4kg db x 6

Concentration z-bar curls
12 x 17.5kg x 6

Seated Z-bar tricep extension
12 x 17.5kg x 6

Close grip bench press
12 x 20kg x 3, 12 x 25kg x 3

Tricep single arm db kickback
12 x 8kg db x 6 each side

Tricep cable pull down
12 x 16.25kg x 4, 8 x 16.25kg x 8

5 minute row

Wednesday 12th December 2012

After a long day at work I saw Coach Clive this evening and asked him to talk to me honestly and bluntly, his basic conclusions are:

- im holding the majority if my fat on my upper glutes and triceps - apparently common places for females
- going to need to work pretty damn hard to get lean enough in time for contest (he doesn't think I have enough time to remove enough fat from my bottom!)
- need to focus more on conditioning, stretching, and sleep

I think he realises now that I don't want to look like his normal "girls" - I don't want a square jaw and I definitely want to be natural and stay feminine. It may not be the right look for the contest he is associated with but all along I have no wanted to do this for any prize, I just want to do it for some body confidence.

He measured my entire body - calves, biceps and neck should all be equal, biceps are slightly lacking, as is the size of my lats so these are areas I need to focus on.

Bearing in mind I have been in the fitness industry for 7 years and studied Dietetics and Nutrition for 4 years the main nutrition guidelines he has give have even confused me slightly and I have felt some mixed messages. On first meeting a month back he told me to up my carbsm which I did (sweet potatoes and oats only) but I feel this has led to fat gain, which he has agreed on, however he still says I need to be gaining weight and therefore consume 3gram carbs per kilo of body weight per day, which would be be doubling my current intake - surely this will lead to further fat gains? I shall try it and see the results! If I am  morbidly obese by this time next week I know that it will take a long time for my body to adapt to utilising carbohydrates again after not having them for such a long time (this suggests I have poor metabolic flexibility - something that I am writing a dissertation on for the next 7 months!)

However I really appreciate all the help that this coach is giving me, I need someone to kick me up the butt (well elbow me in the butt and crack my back) every now and then and he has a huge amount of knowledge too.

Sweet treats made to ease cravings: high protein chocolate and cherry brownies for snacks (protein powder, cherries, quarks, stevia, 100% coco, egg) and post workout oat and cinnamon cookies (whey protein, oats, stevia, butter, quark, raisins, cinnamon).

Food diary: 

08.00: 50g oats, 25g whey protein (couldn't manage full bowl)

10.30: protein brownie

13.30: chicken, spinach, green beans, mustard

15.30: 3 x rice cakes, marmite

WORKOUT

17.50: protein shake, banana

21.00: chicken, sweet potato, vegetables, passata, quark, 0% yogurt, whey protein

Workout: 

50 minutes olympic liftiing

12 x 12kg x 3 shoulder press db

12 x 25kg x 3 behind head barbell press

10 minutes row 

Tuesday 11th December 2012

Food diary:

08.00: Whey protein, banana
13.00: chicken, salad, fine milled oat cakes
15.30: soya milk mocha
WORKOUT
17.00: 1 egg
20.00: chicken, salad, fine milled oat cakes
21.00: protein brownie

Workout - back (I had way too much coffee today leaving myself feeling slightly nauseous during my workout and therefore couldn't push too hard - LESSON: go easy on the coffee!)

Warm up

Wide grip pull ups -12kg
12reps x 6

Lateral pull downs hammer strength 45kg
12 reps x 8

Bent over barbell row 25kg
12 reps x 8

Single arm bent over dumbell row 14kg
12 reps x 4 each side

10 minutes rowing

50 x decline crunch

Monday 10th December 2012

After teaching my final fitness diva class in 2012 I was given some gifts and beautifully written card signed by everyone. It made me realise how much I adore assisting others feel better about themselves through exercise and appropriate nutrition. 

After posting about feeling a bit unmotivated after receiving a fairly negative email, I received lots of positive messages which helped pick me back up again, thank you!!

Food diary:

07.30: whey protein shake

Workout

10.00: whey protein shake

13.00: vegetable omlette, 30g cheese, 125g quark, 2 tbsp natural peanut butter, whey protein

17.00: 30g almonds, 20g raisons

Workout - fitness divas

21.00: chicken, 1/2 sweet potato, green beans

22.00: 125g quark, 30g whey protein, 3tbsp peanut butter

Workout:- chest

Dumbell bench press (14kgdbs) ss flyes (8kgsdb)

12 -> 12 x 8

Cable machine press (25kg) ss seated chest press (25kg)

12 --> 12 x 6

10 minutes rowing

Sunday 9th December 2012

"Don't expect everyone to understand your journey, especially if they have never had to walk your path"

                  

The difference a year can make...

I received an email today that hurt me a little bit. It was from a coach/trainer that I did a session with a couple of weeks ago, I had sent him over my diet for review - and the emailed back implied that I am doing it all wrong. So I had a look back over the photos before I started weight training and ones of me recently - and though my diet may need tweaking in certain parts - I think I am doing ok, I have gained approximately 10kg since last year, rounded my muscles and doubled my strength - and most importantly feel my comfortable with my body. I am seeing him Wednesday so will see what changes he would make.

I took my little man to see father christmas today - despite standing in the freezing cold for half an hour then him being petrified of this bearded man - it was important that we did it! We picked our own tree and decorated it when we got in. 

I haven't done a shop for a while so think that will have to be done tomorrow before my "ready meals" run out.

Food diary:

08.00: 50g oats, whey protein

12.00: Chicken breast, 2 egg whites, 5 sweet potato wedges, salad, beetroot

15.00: 1/2 chocolate brownie, protein shake

WORKOUT

19.00: 40g almonds

21.00: chicken, 3tbsp sweet potato mash, salad, egg white

23.00: 125g quark, 3 tbsp natural peanut butter

Workout - legs

Warm up x trainer 5mins

Back squat

20 x 45kg x 8

Straight leg deadlift

20 x 35kg x 8

Calf raise

20 x 35kg, ss 25kg burn x 8

10 minutes rowing

Saturday 8th December 2012

"So when you get knocked down, my sweetheart. 

Look up at the sky without fear,

 for sometimes we need to be flat on our backs 

before starlight begins to appear"

A scary family event happened  last night that made me realise how vital it is to be healthy and look after yourself. So I woke up early, emailed work explaining that I was worried about "burning out" to see if they would reduce my hours for the time being. They understand how committed and enthusiastic I am about being part of the team so fingers crossed we can figure something out. 

I took my little man to his first ever football practise today - he was the youngest (and very much the smallest there) and was terrified. I think it might be similar to how I feel when I go to a few meets with other natural competitors - they will all be experienced and I am very much the novice. He slowly gained his confidence and by the end of the session was scoring goals and tackling everyone. Spending that time with him, out side the house with no work or studying staring at me was lovely, I am going to make it a priority to do something special with him every week, where he gets mummy's full attention.

More good news: I think I am finally making some shoulder progress - I think volume training with minimal rest in between sets is going to be my answer. I even got a compliment on them in the gym today prior to training them - which was a bit of a shock and I definitely avoiding acknowledging it. 

I have set myself my final body confidence challenge of 2012 "To wear a crop top to the gym before christmas". Basically I figured in 3 months time I will need to be confident enough to stand in a group of stunning females in a bikini, therefore I need to start working on my psychological prep too. I have never worn a crop top for a workout so its a bit scary - but its good to challenge yourself and any negative body confidence issues once in a while.

Food diary:

09.00: 30g almonds

11.30: 125g quark, 2tbsp natural peanut butter, 30g whey protein

15.30: 50g oats, 30g whey protein

WORKOUT  (during = BCAAs and a CHO and electrolyte drink)

19.00: large chicken breast, 3tbsp sweet potato mash, salad

22.00: 125g quark, 30g whey protein, 2 tbsp peanut butter

Workout - shoulders

warm up 5 minutes x trainer 

DB Shoulder press

16 x 8kgs x 1

14 x 10kgs x 1

12, 12, 12, 10, 10, 7, 8, 10 x 14kgs db 

Seated lateral raise (isolates the delts a lot more than standing)

12 x 6kgs db x 8

Barbell narrow grip upright row 

12 x 20kgs x 8

Row  10 minutes

Abs 10 minutes

Friday 7th December 2012

Work is getting on top of me and after having a long chat with my sister I have realised that there is more to life than working 65 hours a week, so I am going to ask to reduce my hours for the tutoring company I work for and hopefully they will understand that my focus at the moment is on 1. my son 2. my degree 3. my contest prep. When I complete my degree next year I will hopefully be able to pick up the hours then.

I was doing a film shoot for some new fitness education videos today in Cambridge so have had no time for a workout - and drove 400 miles - so feeling pretty stressed and ready to hit the gym tomorrow.

Food diary:

06.00: Protein brownie (protein powder, yogurt, berries, water)
10.00: Protein brownie
13.00: Chicken, salad, 30g almonds, 2 x quality streets
17:00 Chicken breast
20.00: quark, natural yogurt, 2 tbsp alond butter
23.00: chicken breast, 30g cashews

Thursday 6th December 2012

Food diary: 

08.00: Whey protein shake
WORKOUT
11.00: chicken, green beans, spinach, kale, soya milk mocha
14.00: turkey mince, vegetables
16.00: 3tbsp natural peanut butter
20.00: quark, natural yogurt, 2 tbsp peanut butter, 25g quark
22.00: 30g almonds

Workout: 

I partially tore my quad today on the legs press - they didn't feel recovered from last weekends session so it was stupid of me to try it.

Unfortunately the gym I go to hires out the weights area to a rugby team in the mornings so I can never get into train - so had a really poor light leg session. WASTED WORKOUT.

Wednesday 5th December 2012

Food diary:

08.00: Scrambled egg, 30g cheese, 120g fat free yoghurt, 30g protein poder

11.00: protein brownie

13.30: chicken breast, green beans, kale

15.45: 100g turkey mince, vegetables

WORKOUT

19:00 Protein shake, 1/2 slice cake

21.00: chicken breast, 2 tbsp sweet potato mash, salad, carrots, slice cake 

(Have given 1/2 this cake away and sliced and wrapped in foil the other 

pieces for the little man to prevent temptation!)

Workout - back - focused very much on SLOW NEGATIVES (4-6)

Wide grip pulls ups - 12kg 

12 x 4

Lateral pull down @45kg --> bent over barbell row @ 25kg

12 --> 12 x 4

Single arm row @14kg

12 each side x 3

Seated row - hammer strength @20kg

12 each side x 3 (Double arm x 8 x 1)

10 minute row

Tuesday 4th December 2012

After feeling what I can only describe as pretty "icky" (as my nan always used to call it), I thought it was due to the lactose content of colostrum. However after researching - the maximum amount of lactose in 3 servings of colostrum a day is no more that 600mg. After experimenting in the past I can tolerate 50g natural yogurt without any adverse lactose consequences this contains approximately 1500mg lactose so it is unlikely the lactose in colostrum is causing any problems. However research from "symbiotics" suggest any discomfort is a sign that colostrum is working effectively on the digestive tract.

Some people have also mentioned the capsules - meaning I wouldn't have to deal with horrendous taste, however this was something I initially considered but research showed that to receive the optimal benefit from growth factors it should be taken in powder form so it can mix with acid in the stomach.

Food diary:

08:00: Salmon, 1/2 sweet potato, green beans
11.00: protein shake, 50g natural yogurt
14.00: oatcakes, grilled chicken breast, tomatoes

WORKOUT

16.15: chicken, vegetables, 2 tbsp chickpeas
20.00: 50g 85% chocolate

Workout; shoulders

The gym was so busy today so had to make do with a  pyramid session:

Shoulder press --> Dumbell bent over row
50 x 6kg
40 x 7kg
30 x 8kg
20 x 9kg
10 x 10kg
20 x 9kg
30 x 8kg
40 x 7kg
50 x 6kg

Seated lateral raise (6gkg dbs) x 12 --> standing lateral raise (8kg dbs) x 10
x 4

10 minute row

Monday 3rd December 2012

DOMs in my legs are still severe, if I suppose to train to cause this much pain every session I literally would not be able to work, study or look after my son.

Supplements - after posting about Colostrum I was asked by quite a few people which supplements I take, these are listed below. However I believe that everything is better to consume through food sources but this sometimes simply is not possible so I take supplements as a back up. 

• Multivitamin + iron - my "just in case" pill, in case I don't get all my vitamins through my diet I know I will not be deficient in any as I take this daily. Iron assists with oxygen transport and works to prevent fatigue.
• Omega 3,6,9 - a blend of fish and plant oils to support the immune system, and cardiovascular health.
• Calcium + Vitamin D - to support bone health as well nerve impulses.
• Magnesium - to support recovery and increase growth compound levels, I also sleep much better when taking this
• Zinc - may increase strength
• Colostrum - to increase immuntiy and provide the body with natural growth factors
• Citrulline Malate - combination of amino acid citulline and salt malate that has the potential to improve performance, delay fatigue and accelerate recovery.
• L-arginine - may improve energy levels and increase the pump
• L-glutamine - an amino acids that may assist recovery time
• Relfex BCAAs - take these before and after training - possible during training if a longer session (Leucine, Isoleucine, Valine - essential amino acids), help maintain lean tissue and may increase lean mass. 
• Relfex Creatine - only research proven effective sports supplement to increase strength and power, help boost ATP levels to maximise lean growth. 
• Reflex Whey Protein - convenient source of protein directly amino acids directing into the muscle - I take this post workout and prior to bed with quark/fat free yogurt. 

Food dairy:

08:00 Whey protein shake

11.00: Protein bar (30g whey protein, 0% yoghurt, cocoa powder, berries, 10g oats)

13.30: oatcakes, chicken breast, spinach, tomatoes

WORKOUT

16.00: protein bar (as above)

DIVA FITNESS

20.00: chicken, chickpea, vegetables, spinach

22.00: 100g yogurt, whey protein

Workout - chest and triceps

Incline Dumbell chest press --> Chest flye

12 x 16kg --> 12 x 10kgs

x4

Flat barbell bench --> flat bench flye

12 x 30kg --> 12 x 8kg

2 x 10 wide grip dips

Single arm tricep kick back slow

12 x 9kg x 4 each side

Tricep pull down cable --> tricp overhead pull 

16.75 x 12 x 4

10 minute row 

Sunday 2nd December 2012

After yesterday's brutalities today has been an huge treat day - last one before Christmas!

DOMs in quads and calves are pretty painful - walking around Oxford Street was slightly challenging to say the least, but I finally feel Christmassy!

Food diary:

08.00: white fish, 2 x poached eggs, salmon
10.30: soya mocha
15.00: chicken, onion, pepper, rice
18.00: 75g chocolate truffles (harrods)
21.00: chicken, 1/2 sweet potato, salad, green beans, large chocolate brownie
23.00: 4 x rice cakes, marmite, 3tbsp brown rice flour, 1tbsp brown sugar, 1/2 tbsp golden syrup, 1/2 tbsp butter

I attempted to foam roll my legs but there was absolutely NO WAY, far too painful - I would say on a par with labor pains!

Saturday 1st December 2012

I trained at The Physique Warehouse with "Coach Clive" today and it was very different than training by myself - incredibly brutal, we focused on legs and at one point I thought I might cry, I literally could not walk down the stairs afterwards. We used no free weights - just machines - that I have never seen before. Apparently the "old school" machines are the best and I will never be able to achieve the body I want using the equipment at the gym I currently go to which is slightly disheartening.

Positively however I was twice as strong as Clive thought and he admitted himself that he threw me in at the deep end to see how far I would push myself (i think a vomit meant pretty far!). He re-emphasised to me to stop worrying about body fat and focus on size and strength until January.

Clive also re-aligned my hips - took a few cracks but just makes me realise how important it is to stretch after every session.

Food diary:

07.30: 50g oats, 30g whet protein
10.30: banana, 1 egg, 2 egg whites,
11.30: protein shake

Workout

14.00: protein shake (with carbs!!)
17.00: salmon, 1/2 sweet potato, green beans, chocolate brownie
22.00: "skinny popcorn" (healthiest thing I could find in WHSmiths)
23.30: chicken, cheese, vegetables, 40g chocolate

Workout: Legs

Warm up-squat machine
3 x30

Quad dominant leg press
6 x 20r x 100kg

Glute dominant leg press
6 x 20r x 100kg

Lying hamstring curl
6 x 20r x 35kg (only negatives of last few reps of last 3 sets)

Calf raise drop set to exhaustion
6 sets 45kg, 35kg, 15kg (rep out)

Friday 30th November 2012

Just had a call from "coach Clive" who is going to take me on a big legs session tomorrow at his bodybuilding gym at 12. He has told me what to eat to prepare: 7am: 1 egg, 2 egg whites, 50g oats, honey, milk 10.30am: chicken, sweet pototo / rice 11.30: protein shake. This is ALOT of food and I am slightly scared (lets just hope I don't vomit during the session).

Someone in the gym asked if I had lost weight as I looked lean today - this is not what I want to hear. I am eating so much so I don't understand how I look in the slightest bit lean.

Food diary:

08.30: chicken breast, sweet potato, salmon, green beans
11.30: satsuma, apple
14.30: Chicken, turkey, vegetables, chickpea
16.45: soya milk mocha
WORKOUT
20.00: protein shake, salad, 1/2 sweet potato, lean mince
21.00: chocolate brownie

Workout:

"DTP" Pyramids and reverse pyramids
EZ barbell curl (increasing weight 2.5kg every set until hit 10 reps and start removing 2.5kg at each set)
50, 40, 30, 20, 10, 20 ,30 ,40 ,50

EZ skull crusher (as barbbell curl)
50, 40, 30, 20, 10, 20 ,30 ,40 ,50

10 minutes rowing
10 minutes stretching

Technogym Interview

How to keep going even when it gets hard

Posted in Interviews by Joanie No Comments 

When the going gets tough, what do you do? Whenever you think you’ve got too much on your plate to handle, think again.

We’ve been inspired by Rachel Anne Hobbs, an award-winning personal trainer who served as a trainer at the London 2012 Olympics and Paralympics gym with Technogym. Rachel successfully juggles her own business with full-time study, conditioning herself for a number of bikini and fitness competitions next year AND raising a 4-year-old son!

Rachel often finds it hard to cope but finds motivation in her son, her passion for fitness and her joy in her work. Read on to find out how she overcomes challenges to stay on track with her wellness goals, despite all the commitments in her life.

Tell us a little about yourself – how did you get into fitness and health?

I have been very sporting since a young age. I was the county champion of gymnastics at a junior level and represented Sussex county in junior rugby and athletics. The next logical step was to go into fitness instruction and studio teaching which I loved. After having my son at 18 I qualified as a Level 3 personal trainer and set up Zest for Fitness to help people find health and happiness through exercise and the right nutrition.

I took my love of health and fitness to Ghana last summer where, together with my son, I spent 2 months with orphans, educating them academically as well as teaching them about health. I set up a football academy and taught Ghanaian females how to lead their communities in music-led exercise to help prevent the rise of obesity and diabetes.

Health and fitness is my passion and I truly believe that movement is a medicine for creating change in a person’s physical, emotional and mental state. I’ve just completed my Level 4 specialist training in Obesity and Diabetes and will qualify as a Dietitian in June 2013 after studying for 4 years at the University of Surrey – which I’m excited about!

What made you decide to enter yourself for bikini and fitness contests next year?

I believe personal goals are important for everyone to push themselves towards. Aiming to compete at bikini and fitness contests next year gives me focus and something to aim for. I’ve run marathons and cycled in long distance bike rides so this is something a bit different.

I also wanted to do it to try and abolish the typical view of “bodybuilding”. It’s not about being self-obsessed or vain as many people imagine. It certainly takes dedication but it’s about health and confidence, and achieving one’s goals. I’m not doing it to win a prize. I want to stand on stage next year and feel confident about my body, and know that all my hard work has paid off.

How do you juggle the demands of training on your time – given you’re also working, studying and raising your son?

It is a bit of a struggle. Most people said that I was mad to commit to competing as well as raising my son single-handedly, working as a personal trainer, teaching studio classes, leading the Exercise To Music (ETM) course with Premier Training to train studio instructors, and doing a full-time degree. But I see the gym as my ‘playground’. It is where I have fun and relax, and the 45 minutes I spend there is time that I take out of the day for ME! When it gets nearer to the contest I know the preparation work will get harder and more time-consuming. But where there is a will, there is a way!

What are the food principles you’re living by right now? How do you keep cravings for less healthy food at bay?

At the moment I am trying to gain some lean muscle, so I make sure I eat every four hours and consume an appropriate balance of protein, carbohydrates and fat. Due to my hectic lifestyle, I’ve found Reflex Nutrition supplements to be a great help in ensuring that my energy requirements are met. In the 3 months prior to the contest my diet will change dramatically. I’ll be using a process called carbohydrate cycling to ensure my body primarily uses fat for fuel, but still consume enough energy-producing foods for training, working and studying.

What’s your philosophy towards health and exercise?

I believe exercise has the potential to positively change lives, not only physically, but psychologically. It promotes self-mastery, confidence and happiness.

On a tough day, what is it that keeps you going?

My biggest motivation is my son. When I made the choice to have him, I made the choice to dedicate the rest of my life to ensuring his happiness. On a tough day, seeing him happy keeps me motivated. I’m also very lucky to be working in an industry I love and am passionate about and where I’ve met so many amazing, inspiring people. I genuinely wouldn’t change a thing about what I’m doing now.

What advice would you give people to help them stay motivated?

Never give up! With hard work, passion and determination, anything is possible. Don’t be afraid to ask for advice. This is especially true in the health and fitness industry, where people are very compassionate and are always happy to offer help and support in any way they can.

http://www.technogym.com/blog/en/2012/11/english-how-to-keep-going-even-when-it-gets-hard/

Colostrum - it talks the talk, but does it walk the walk?

After taking colostrum for a couple of days I thought I would share my insight and reasons behind starting to take this foul tasting powder. Opinions are varied but I take between 15-20g on a training day and 5g on a rest day.

Colostrum comes from the mammary glands of mammals at the later stages of pregnancy and in the first few days after birth. The freeze dried colostrum I take is from a cow (bovine) and it is the growth factors (IGF-1 and IGF-2) in the colostrum which recent research is suggesting may increase overall muscle growth, increasing lean muscle mass.

If we think about it in terms of a new born baby whom colostrum is naturally designed for, their digestive system is very immature and their small stomachs mean they need a very dense form of nutrients in low volume form. The high protein and vitamin A assists the development of the gut of the neonate, for my purpose Vitamin A is hugely beneficial for gene transcription, immune function, anti oxidant production and bone health.

Colostrum contains many different immunoglobins - which is one of my main reasons for taking this product. These immunoglobins and additional antibodies will hopefully give some protection to my immune system and prevent any further bouts of illness. (Interestingly before antibiotics were created, colostrum was the main treatment for infections)

The growth factors contained in colostrum are thought to influence cell growth and division. Insulin like growth factors, meaning they act like an insulin molecule in the blood stream and assist the transport of glucose into cells. This assistance of glucose will help direct amino acids into cells, promoting muscle anabolism. Other growth factors contained within colostrum are:

• platelet derived growth factors - growth of blood vessel and formation of new blood vessels from existing ones, allowing more blood flow to working muscles - meaning more oxygen to cells to allow for longer exercise duration
• fibroblast growth factor - these proteins are involved in wound healing by stimulating granulation tissue growth, they also asssist the process of differentiation and proliferation of cells. This is vital during recovery of "DOMs" where the muscle physically tears slightly. 
• epidermal growth factor - this polypeptide manly effects the esophagus and stomach, it maintains these organs tissue integrity and stimulates DNA synthesis. DNA synthesis stimulation means that glycolysis and protein synthesis is stimulated through the enzyme tyrosine kinase, leading to potential lean muscle mass.
• vascular endothelial growth factor - this signalling proteins role is to create new blood vessels and restore the oxygen supply to tissues when oxygen is limited - e.g. during exercise

Colostrum also has antioxidant components, which again assists in the body's ability to fight diseases and infections from potential toxins (alcohol, pollution, nicotine etc)

Colostrum also has a very mild laxative affect as it functions to remove the meconium (the baby's first stool), so it may possibly also serves to function to clear any excess bilirubin (the waste product of dead red blood cells). This COULD be beneficial to keep a healthy gut.

So if this colostrum is so beneficial in terms of ...

                                                              1. immunity
                                                             2. vitamins and minerals
                                                             3. growth of lean muscle mass

...why on earth does everyone not take this? Yes it tastes foul, yes it may be pain to take three times a day, and yes it certainly gives me slight stomach ache (mildly lactose intolerant) - but if it "does what it says on the tin" (in the research) then even I can handle gagging three times a day to gain these benefits...only time will tell whether it really does walk the walk.