Monday, 1 September 2014

another weekend... in the gym #25

FOOD


Monday - Breakfast: Peach, Greek yoghurt with berries & granola. Lunch: Pret a Manger crayfish & quinoa protein pot, greek yoghurt with honey. Dinner: Baked eggs with cheese & jalapeno focaccia. Snacks: Homemade quinoa breakfast bar, banana, sh*t loads of granola.

Tuesday - Breakfast: Porridge with berries, chia, flax & bee pollen. Lunch: Poached eggs, avocado & grilled tomato on rye. Dinner: Chicken & quinoa curry with asparagus. Snacks: Banana, Greek yoghurt with peaches & berries. 

Wednesday - Breakfast: Porridge with berries, chia, flax & bee pollen. Lunch: Chicken & feta salad. Dinner: Chicken & quinoa curry with asparagus. Snacks: Handful of nuts, Greek yoghurt with peaches & honey.

Thursday - Breakfast: Porridge with peaches, chia, flax & bee pollen. Lunch: Chicken & feta salad. Dinner: Chicken & quinoa curry with asparagus. Snacks: Greek yoghurt with berries, Greek yoghurt with honey & dates.

Friday - Breakfast: Porridge with berries, chia & flax. Lunch: Chicken & feta salad. Dinner: Kale & feta omelette. Snacks: Tuna, Greek yoghurt with peaches. Had friends round before a gig at night so had crudites with houmous, strawberries dipped in dark chocolate & a few drinks. 

Saturday - Breakfast: Porridge with berries, chia & flax. Lunch: Chicken & feta salad with baked beans (random I know!) Dinner: Wagamamas chicken katsu curry (asked for brown rice but they'd ran out) & shared a few starters. White chocolate & ginger cheesecake for dessert. Snacks: Greek yoghurt & peach. Tried the lotus spread on a rice cake (yum!) and ended up eating a Toffee Crisp biscuit & Gordon's cinnamon swirl. (Sorry Gordon...)

Sunday - Breakfast: Porridge with peaches, blueberries, chia & flax. Lunch: Greek yoghurt with peaches & flax. (The paintballing place only served burgers so I came prepared!) Dinner: Stopped at a carvery on the way home so opted for turkey & piled my plate with veg. Snacks: Banana, Nakd bar, Greek yoghurt with honey.


After an emotional breakdown at PT (slight over reaction to a 1% increase in body fat but my head was in a crappy place with it all!) I have finally managed to cut the crap. It's not perfect but definitely getting better - my belly isn't so bloated & sore and I'm not having a late night binge every day! Trying not to put so much pressure on myself as it ends up being all I think about & just makes me eat even more. This week I've been obsessed with peaches. They're in season so the shops are full of them - they're all juicy and amazing! Also think I should have shares in Fage Total 0% Greek yoghurt...

EXERCISE


Monday - Rest day. (Travelling for work)
Tuesday - Kettlebells, personal training & metafit.
Wednesday - Weights.
Thursday - Insanity class.
Friday - Rest day.
Saturday - Rest day.
Sunday - Paintballing!

I'm looking forward to getting back to yoga this coming week! What classes will you be heading to?

Christy xx

Monday, 25 August 2014

another weekend... in the gym #24

FOOD


Monday - Breakfast: Porridge with berries, chia, flax & bee pollen. Lunch: Homemade spicy lentil & chickpea soup. Dinner: Chicken & feta salad. Snacks: Greek yoghurt with berries, rice cakes with almond butter, tiny piece of leftover clean sticky toffee pudding!

Tuesday - Breakfast: Porridge with berries, chia, flax & bee pollen. Lunch: Homemade soup & chicken. Dinner: Chilli with broccoli "rice", Greek yoghurt & jalapenos. Snacks: #1 Greek yoghurt with berries, #2 Multipower strawberry & cranberry Nature's Power bar.

Wednesday - Breakfast: Porridge with berries, chia, flax & bee pollen. Lunch: Chicken & feta salad. Dinner: Chilli with broccoli "rice", Greek yoghurt & jalapenos. Snacks: #1 Greek yoghurt with berries & granola. #2 Granola with banana, blueberries & almond milk.

Thursday - Breakfast: Porridge with berries, chia, flax & bee pollen. Lunch: Homemade spicy lentil & chickpea soup with 1 slice wholemeal bread & tuna. Dinner: Kale & feta omelette. Snacks: #1 Greek yoghurt with berries & granola, #2 Multipower Fruit Power Bar.

Friday - Breakfast: Porridge with berries, chia, flax & bee pollen. Lunch: Homemade spicy lentil & chickpea soup with a crumpet. Dinner: Made my sweet potato, kale & coconut curry, followed by The Detox Kitchen's raspberry & peach crumble for my Mum's birthday dinner! Snacks: Biscuits, cookies & chocolate birthday cake - healthy pudding was a bit pointless!

Saturday - Breakfast: Porridge with berries, chia, flax & bee pollen. Lunch: Poached eggs & avocado on rye with grilled tomatoes. Dinner: Kale & feta omelette. Snacks: #1 Leftover crumble with Greek yoghurt & banana, #2 cereal with almond milk.

Sunday - Breakfast: Porridge with berries, chia, flax & bee pollen. Lunch: Poached eggs & avocado on rye with frilled tomatoes. Dinner: Spicy baked eggs with jalapeno & cheese focaccia. Snacks: Nakd bar, birthday cake, macaroon, granola....


I realise my diet is a bit crap at the moment. My meals are good as always because they're planned ahead but I keep snacking on rubbish, and once I start I can't stop! My skin has broken out, my belly is bloated and my sleep pattern sucks. I feel disgusting. These are things I never would of noticed before as they were "normal" before I started reducing the processed foods from my diet last year. Once you really start to monitor your diet and understand nutrition, the link is so obvious. Yet here I am munching on handfuls of sugary processed granola... As ashamed as I feel for the crap I'm shoveling down my throat, I think it's only fair that I include it all in this food diary or what would be the bloody point. I'd only be cheating myself by omitting it!

Anyway, I'm addicted to granola. I bought a bag so I could make breakfast for the train this morning (Monday).... I'd finished the bag by Friday. I've nearly finished the 2nd bag which I only bought yesterday!! Never buying it again. 

EXERCISE

Monday - Rest day. Sleepy, sleepy.
Tuesday - Weights.
Wednesday - Metafit. (Chicken loop...)
Thursday - Insanity
Friday - Rest day.
Saturday - HIIT & weights.
Sunday - HIIT & weights.

How's your week been? Eaten anything exciting?

Christy xx

Thursday, 21 August 2014

#LiftHeavy


Girls, do NOT be afraid to lift weights and lift heavy!

You will NOT get bulky or manly - your body isn't made that way. You'd have to eat about 5 chickens a day, plus find yourself some testosterone... never gonna happen! Along with a good diet of nutrient dense, natural foods, lifting weights will make you stronger, leaner and healthier. Use a weight that you find challenging but can keep good form with. Do 3-4 sets, aiming for 10-12 reps each time. You should be challenged by the first set and struggling by the third. Over a period of time you'll start to feel stronger and the weight will feel easier... increase the weight as you progress!

You may burn more calories during a cardio sesh, but lifting weights will keep you burning calories for up to 48 hours afterwards. It fires up your metabolism as your body uses up energy to repair and rebuild your muscles.


If you don't know where to start with weight lifting, don't worry about asking people for advice. Most gyms will have a trainer who will be more than happy to help, it's what they're there for after all! Look out for classes in your local area too as most of the skills you'll learn there can be transferred to the gym - my first experience of resistance training was in kettlebell and circuit training classes! :)


"If it doesn't challenge you, it doesn't change you."

*I'm not an expert in any way! I'm simply speaking from experience and a pet hate of people suggesting that women should be using "girly" 2-4kg dumbbells. #RantOver ;)

Monday, 18 August 2014

another weekend... in the gym #23

FOOD


I'm not counting either by the looks of this week...

Monday - Breakfast: Porridge with berries, chia & flax seeds. Lunch: Chicken salad. Dinner: Grilled salmon with asparagus + bread & butter... a lot of bread & butter. Snacks: Turkey breast slices, Greek yoghurt with berries & flax, 9 bar.

Tuesday - Breakfast: Porridge with berries, chia & flax seeds. Lunch: Chicken salad. Dinner: Bolognaise with spinach & asparagus. Snacks: Turkey breast slices, Greek yoghurt with berries & flax, grapefruit.

Wednesday - Breakfast: Acai berry breakfast bowl. Lunch: Chicken salad. Dinner: Bolognaise with spinach. Snacks: Banana & almond butter on rice cakes, Greek yoghurt with berries & flax, homemade clean cinnamon & raisin cookies.

Thursday - Breakfast: (pre-workout) tiny bowl of porridge with banana, (post workout) acai berry breakfast bowl. Lunch: Turkey wraps. Dinner: Halloumi omelette with salad. Snacks: Homemade clean cinnamon & raisin cookie, Greek yoghurt with berries, 9 bar, buttered roll... pure greed.

Friday - Breakfast: Porridge with berries, chia & flax seeds. Lunch: Poached eggs & avocado on rye with grilled tomatoes. Dinner: Halloumi omelette. Snacks: Multipower honey & seed nature's power bar. Gluten free flapjack. Kitkat chunky, crisps, a whole tub of ice cream... I don't even like ice cream. Lets not talk about it!

Saturday - Breakfast: Porridge with berries, chia & flax seeds. Lunch: Turkey wraps. Dinner: Steak with mustard leek sauce & asparagus, followed by a homemade clean sticky toffee pudding with homemade banana ice cream! (Both recipes from Hemsley + Hemsley's "The Art of Eating Well"). Snacks: 1 Thornton's chocolate, tiny bit of cheese.

Sunday - Breakfast: Porridge with berries, chia & flax seeds. Lunch: Poached eggs, chicken, grilled tomatoes & avocado on rye. Dinner: Chilli with broccoli "rice", jalapenos & greek yoghurt. Snacks: Leftover sticky toffee pudding with a scoop of Ben & Jerry's Peanut Butter Me Up!

For somebody who doesn't like ice cream I've been eating a hell of a lot of it this week! Onwards and upwards.

EXERCISE


Monday - Insanity class.
Tuesday - Kettlebells & metafit.
Wednesday - Hurt my back the night before so took a rest day.
Thursday - Early morning PT. Insanity class in the evening.
Friday - Metafit followed by weights.
Saturday - Rest day.
Sunday - Weights.

My muscle mass is up to 7.4st! Just 1lb away from my 1st target. My PT is on holiday this week but has set me the challenge to be down to 21% body fat by the time he returns. I can't believe I'm not there already, considering my usual challenge is under 20%, but I only have myself to blame. I can't help it, I just love to eat!

How's your week of nutrition and training been? Better than mine I hope!

Christy xx
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