Restarted Challenge

Unfortunately I had to restart my 12 week challenge due to a few things happening at home and me being unable to dedicate myself to it fully. I still trained but missed a few sessions here and there so decided to start it again. My official start date was Tuesday 25 March. Anyway, rather than telling you about each day, I’ll sum it up at the end of each week. My goal at the end of this challenge (17 June 2008) is to drop 9% body fat and at least 5kg. Will keep you updated

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I thought I’d start sharing my favourite exercise of the week. This week, it is Bulgarian Split Squats. I included them in my new 12 week program and they are great

If you haven’t tried them and need to work on your hamstrings and glutes, get stuck into them! I know they sound scary LOL but don’t be afraid of them! They are easy to do and will give you results in no time. Don’t get me wrong you will be sore after the first time you do them, but it’s all worth it. I don’t recommend these for beginners though - you would be better off doing lunges.

Anyway, grab a flat bench (or if you don’t have one, a coffee table or chair will do). Facing away from the bench/table/chair, put one foot up and rest it on the bench while ensuring your straight leg is about 3 feet in front of you. Bring your straight leg slightly forward and bend your knee (as if to squat down) and straighten it back up again.

You can keep your hands on your hips while doing them or they can be done with dumbbells or a barbell (resting on your shoulders). I do 3 sets of 10 (with dumbbells) on each leg and am happy with the results so far

You can see Bulgarian Split Squats HERE on Youtube.

If you do them, let me know what you thought

This program is fantastic. I made sure that every set of weights I did was one that I would enjoy doing and would be able to do it properly. When I get to the last few reps, I am burning - I have never really felt that much burn during a whole session. Not sure whether it has anything to do with it being a heavier weight so I have had to compensate by using other muscles to help me lift it. With the lighter weights, and higher reps, I seem to be able to isolate the muscle and work it really well. Have given myself a pat on the back for that LMAO. I was tempted to jump on the scales today - even though it is only day 3 (told you I would be hopeless at keeping off them) but I walked away and told myself no :). I also started my course today so it’s onwards and upwards for everything at the moment :).

It didn’t happen I know, I had to work today from 9am until 12noon and then back again at 4pm until 9pm. I was going to do my cardio session in between but I had some devastating news yesterday and my heart was just not in it. I really worked hard though (through all my soreness from yesterdays intensive workout) so it wasn’t like I sat on my bum and did nothing. I am not making excuses because I really want this 12 week challenge to have some results. One day will not make a huge difference and I can always sneak in a cardio workout on the weekend to make up for it

Man, was I sweating LOL. What a GREAT workout! Every muscle was burning and almost at a collapsed state if you know what I mean. I felt like one of those push up toys that you press the bottom up and they collapse down to a heap on the floor and when you let go, they bounce up again LMAO. I took my photos this morning (even bought the paper and held it up - you know, like they do in the magazines LOL). I have taken all my measurements, weight and body fat percentage. My diet so far today has been excellent (although, I had a bit of bad news about my cat so my appetite isn’t as great as it usually is). I am feeling very positive and already feel better LOL.

This is it! I have decided to do a 12 week challenge to get my body fat down and my fitness back into top gear. I haven’t done any cardio for a few weeks now so hopefully it won’t be too much hard work. I have written a program which I think is going to work (well I hope it does LOL). It will be weights on Monday, Wednesday & Friday - but high intensity, high reps and not such heavy weights (still heavy enough to make the muscles burn though). Tuesday and Thursday will be my cardio days - which will be spent 20 minutes on the cross trainer, followed by some ab work and then a 20 minute jog/run. I am also going to try and do a cycle class each Sunday morning. Saturday is my rest day (and I think I’ll need it LOL). I am starting this challenge on Wednesday (12 March) so will take my before shots, weight and measurements on that day and won’t do it again until the end of the twelve weeks. It will be hard not to get on the scales but I am determined not to look - I want to be surprised/shocked at the end of it. That’s my plan anyway LOL. My finish date will be 4 June 2008.

My trainer has left the gym and I can’t get hold of him

I tried to call him a few times and sent a message but never got anything back - so the last message was just a thank you one for all his advice and support. I guess he was serious when he said he was giving it all up. I knew it was going to happen sooner or later, I just wasn’t ready for it yet LOL. I’ll need to write myself a program as I have decided that I no longer want to bulk up as my body fat has increased and I am not liking that at all. I am pretty motivated and determined to do this so hopefully I can carry on by myself for now and see where it gets me. Wish me luck!

Not that I ever really left, I just haven’t blogged about it LOL. I trained well this morning although I am really starting to feel like a slug with no cardio sessions. So I decided that I am going to change my program to include cycle class. I just can’t go without it any more. I want to do a 3 day split and have written up a program that I am going to try for the next few weeks. My weights have increased (which is fantastic as I am getting stronger) and I have put on some muscle/weight but I really need an outlet where I can go just nuts. Cycle class will let me do this LMAO. Those who know me will understand what I mean LOL. I have to work this afternoon/tonight so will finish my program while I am there and will post it up tomorrow

I thought I’d do a quick blog on what my last day at work was like -let me just start by saying it was very interesting. It amazes me how many people come through the gym with so many different goals and aspirations. I did a few assessments on some ladies who had just joined. I asked one of them what did she want to achieve from coming to the gym and she told me she wanted to look like me. Although it was an awesome compliement, I managed to turn it around so that she was focussing on herself and she explained that she wanted to lose weight and tone up so she could look great. I wrote her a program and hopefully, if she is dedicated enough, next month we will see come great changes. I walked around the gym just casually watching everyone when I came across some young guys who obviously had never trained before and just had no idea. Although their friend was trying to show them what to do - he looked at me almost pleading with his eyes that I show them as well. I was more than happy to show them - but as soon as I walked away, they were doing it all wrong again. What can you do other than explain and show them?? Something I will learn about as I go along I suppose. There were a few big guys that came in and just took charge of the whole gym. You get the impression that they “are serious, are there for a reason, don’t talk to them just make way” LOL. It was good that a few of them came up and introduced themselves. There was one guy that came in and took his time on everything, made sure his towel was in the right spot everytime before he sat down or did what he had to do (all this with his sunglasses still on his head LOL), and then a lady came in on a mission - I swear, she was in and out in less than 15 minutes! I did a few new program starts, spotted for a few people, gave advice to others and had a good laugh with the rest. Overall, it was a really good 5 hours of work