26/08/2016

Updates! Goals! Blondes World!

How is it even possible that it’s already nearly 9 months into the year? I said 2016 was going to be a good year, it’s been a little challenging at times for sure but all in all, with a few hiccups in tow I’ve grown, learnt and made progress towards goals.
My goals change almost daily, but here are a couple of more consistent things I’m working on right now:
The Shred this is probably my biggest challenge at the moment. It’s taking a lot of time and a lot of focus, determination and discipline. I started strictly following the if it fits your macro’s with the goal of losing 6% Bodyfat. I’ve been doing the shred religiously now for 2 weeks and have so far lost 2.4% with a further 2.6% to go. At the same time I’m fairly small and don’t want to lose my muscle that I do have so I am eating a fairly high protein diet with moderate carbs and low but essential fats. A lot of people think the idea of if it fits your macros is that you can eat whatever you want so long as it’s within that particular macro count for you, which is true. Howeverrr… your body is not going to benefit from eating 51g of carbs from a donut as it’s going to eating 51g of carbs from sweet potato or oatmeal. So being mindful of what makes up your macro’s is going to impact not only the final results of your shred but also the energy levels in your body as you aim to hit your physical activity goals during a shred. My go to foods are: Proteins: Salmon, Egg Whites, Impact Whey Protein, Chicken Breast, Ground Turkey & Tuna Fish.  Complex Carbs: Oatmeal, Brown Rice, Sweet Potato, Beans Healthy Fats: Salmon, Egg Yolk, Avocado, Coconut Oil, Extra virgin olive oil, Almonds. High Carb Fruit & Vegetables: Apples, Bananas, Corn, Sweet PotatoLow Carb Vegetables: Sprouts, Spinach, Lettuce, Mushrooms, Avocado, Cucumber, Green Beans, Brocolli, Peppers, Zuchinni I typically Avoid: Processed foods, cereals, sugared drinks, fried snacks. Drinking 2-4 ltres of water and green tea per day plus BCAA’s and Protein shakes to support exercise. In regards to the exercise.. I aim to workout a minimum of 5 days a week, it really depends on how much time I have available to me, if I have only 45 minutes first thing in the morning I will do a fasted cardio session, LISS training being my preferred option and then I will chuck in a 5/10 minute ab blast at the end. If I have 60-90 minutes available to me I will do a 10 min cardio warm up and then hit the weights. Sometimes I will design my own workout but lately I’ve really been enjoying following workouts from Jen Heward and Michelle Lewin on FitApp. Form Over Technique: I am not the strongest chick in the gym… not by a long shot!! So I don’t over bare my squat rack with heavy weights and I will only lift what I feel comfortable I can personally handle. I would rather lift 10lb lighter than the chick next to me and get it right, safely, and make progress a little slower than try to compete and match weight affecting my form and end up bruising my muscles or damaging my back. At the end of the day, these are my goals, this is my body, I have no interest in competing with anyone or being better than anyone, other than myself.
Minimalising… I’ve moved house twice this year, lugging a walk in wardobes worth of heels and dresses twice in 9 months was enough for me to decide I would rather go forward with my life with a less is more approach. Soooo knowing I was going to move again in the first move I vacu packed 80% of my wardrobe other than my day to day clothes I actually wore and my gym clothes. I decided if by the second move I had forgotten what was in the bags, they would be donated or sold to better homes. Sure enough by the second move I didn’t have a clue what was in them. Donating and selling brand new tops/dresses with the tags for little to nothing still on was really hard, all that money I had spent, gone. At that moment I vowed I will be more mindful about what I spend my money on. I do like 3 laps around a store with the item in my hands, if at the end of that only if I can still be bothered to stand in line for the check-out is it a keeper.
Learning… I invested in myself this year, to qualify as a personal trainer. Currently 3 quarters of the way through Level 2 (Fitness Instructor) I’m amazed at just how much knowledge is required to train someone else professionally! I mean I know I’m not the first person to think ahh that’s easy, you just earnt £30 stood there bossing someone around! I take my hat off to anyone that has REPs qualified themselves it’s hard stuff!! I purchased an at home training course buying both Level 2 & 3. Not entirely sure what I’m going to with the qualification once I have it, maybe I’ll train people in a gym, maybe run boot camps, might even just do online coaching. I will most likely go on to do a qualification in nutrition afterwards,. If completely honest, I’m just really enjoying learning something new and being able to expand my knowledge to improve my own training right now.
Generally being the best that I can be… I’m not particularly superstitious nor do I believe in Karma but whether it’s turning up to the office on time, helping an old lady cross the street, hitting my personal goals consistently 3 days on the trot or just doing something small to make a loved one’s life easier for 5 minutes – I think being a good person, with good intentions is far more rewarding than focusing your minds energy on the negative side of things that need to be improved in the world or your life.

~ There’s nothing more badass and sexy than a happy, confident woman who has got her sh*t together! *Blonde opinion.

Okay I’m rambling… off to Paris to enjoy some relaxation and fine French foods for a couple of days and then it’s back to routine next week!

Happy Bank Holiday Weekend!

Blonde xo 


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