Tag Archive | Lean Body Consulting

WootWoot! Got my 1st award!

Half Stone

 

 

 

 

 

The boring bit…

Friday 4th  

Powerwalk to/frm work

Saturday 5th  

Push

DB Inc Press: 10kgx15reps (1/1), 12×10 (1/1) 14×5 (1/5), 16×5 (1/5), 18×5 (1/5)- felt great/strong

CableX: 5kg(each stack) x15reps (1/1), 6.25×10(1/1), 7.5×5 (5/5) x3sets

MilitaryPress: 10kgsx15reps (1/1), 12.5×10 (1/1), 15×5(1/5), 17.5×5(1/5), 20×5(1/5-ish)

10mins stairbiatch

Stretching

Great session

Sunday 6th

Pull

Pull-Ups: 70kgs x15reps (1/3), 60×10 (1/3), 50×5 (1/5) x3sets – still feeling strong and managing to keep abs tight throughout, with some concentration!
CablePullyRows: 15kgx15reps (1/1), 20×10 (1/2), 25×5 (1/5), 30×5 (1/5), 35×5 (1/5)

SLDL: 12kgx15reps, 14×10, 16×5 x3 (all 1/1) – great mind muscle connection great squeeze
10mins stairbiatch
Stretching
GREAT session

Monday 7th

Powerwalk to/frm work

Tuesday 8th

Powerwalk to/frm work

Wednesday 9th

Powerwalk to/frm work

Thursday 10th 

OMG!!!! I lost 3.5lb!!! and got my ½ stone (7lb) award!

WoooOoooHoooOooo!!!

Celebrated with some butter on my baked potato at dinner and a little on my blueberry protein pancake for pud!

Friday 11th

Powerwalk to/frm work

Sat 12th

Push

DB Inc Press: 10kgx15reps (1/1), 12×10 (1/1) 14×5 (1/5), 16×5 (1/5), 18×5 (1/5, 20×5 (1/5- WoopWoop PB!!!

CableX: 5kg(each stack) x15reps (1/1), 6.25×10(1/1), 7.5×5 (5/5) x3sets

MilitaryPress: 10kgsx15reps (1/1), 12.5×10 (1/1), 15×5(1/5), 17.5×5(1/5), 20×5(1/5-ish)

10mins stairbiatch

Stretching

Great session

Enjoyed some Sushi for lunch, NOM!

Awesome cheat meal for dinner; steak & chips from our beloved M&S and a delish bottle of red from Aldi!

Sun 13th

Played at domestic goddess; Poached chicken breasts for week in slow cooker as usual and then made spicy parsnip soup with stock, NOM!

Mon 14th

Powerwalk to/frm work

Tues 15th

Powerwalk to/frm work

Wed 16th

Powerwalk to/frm work

Played at domestic goddess again! Roast chicken dinner with SW friendly roasties, NOM!

Thurs 17th

Cycle to/frm work

– 1/2lb – that’s fine….

 

Bit more interesting ponderings bit…

I can’t say I wasn’t disappointed with just 1/2lb loss, I know it’s a loss & not a gain, but…

I’m starting to get anxious about/focused on the scales and weigh in, don’t like feeling like that, I haven’t for this past 12 weeks. Just focussed on the programme and being as compliant as I feel able.

So I’m going back to ‘that’, ditching the scales, metaphorically speaking, I’ll still weigh in each week, but I am only going to think about sticking to the plan. The scales will say what they will say, so long as when I stand on them each week I can feel confident in my compliance to the programme and that the weight loss will come if I just remain compliant, a la: https://hififi.wordpress.com/2013/09/20/what-a-difference-a-day-makes/

 

Plenty of women have lost and are maintaining amazing weight losses faAar in excess of what I hope to achieve, so there is no reason why it won’t happen for me. I’ve only been on the ExtraEasy plan for 2 weeks, I need to focus on that and it does still take abitov concentration/planning for me.

Another awesome quote from those straight talking folk at Lean Bodies Consulting:

Fat Loss “Winning Formulas”

You can’t really say a protocol or diet/training strategy worked or was ‘successful’ or you found a winning formula or that you got great results from it – ie. tons of cardio, low cals, low carbs – just because you got in shape and looked good on your chosen day.

Were you able to maintain and sustain it? Close to it? What happened after the fact?

Something that WORKS doesn’t just work in the short term, it just works period. An approach that is successful certainly doesn’t come with consequences that make it harder to achieve next time.

A ‘winning’ strategy provides results that are maintainable with a plan that is sustainable. If you flat out CAN’T maintain it and the methodology is not sustainable, it’s not a winning strategy. In fact, I’d call it a losing strategy, regardless of the short-term outcome because it winds up making things worse, even under the guise of apparent short-term success.

 Think bigger picture.

 – Erik’

Boy do I know this 1st hand.

I got in the bestest shape of my life when I completed in 2010 but it was a tough ask. I didn’t learn healthy eating habits, I learnt extreme eating habits.

I don’t regret what I did, faAar from it.

The brief I gave my trainer was clear and in the time we had she worked frickin miracles!

Had it not been for that experience I might never have stepped in stage this lifetime (being unsure whether it is in my future again or not).

Had it not been for that experience I would not know what I could be. I hope to attain a similar condition again, but this time at a MUCH slower pace, no deadline pressures and with LOTS of fun thrown in!

To that end I’ve altered/will be altering the title/description of this blog.

I most definitely will NOT be stepping on stage next year.

I need time to reach and maintain a healthy weight/balance, then and only then will I contemplate competing again.

 

Have a great week everyone

😀 xx

 

 

 

 

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What a difference a day makes!

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The boring bit…

Friday 6th

Powerwalk to/frm work

Saturday 7th

Push

CableX: 5kg(each stack) x15reps (1/1), 6.25×10(1/1), 6.25×5 (5/5) x3sets – Mmm, down on last wk?

DB Inc Press: 10kgx15reps (1/1), 12×10 (1/1) 14×5 (1/5), 16×5 (1/5), 18×5 (1/5)- felt great/strong

MilitaryPress: 10kgsx15reps (1/1), 12.5×10 (1/1), 15×5(1/5), 17.5×5(1/5), 20×5(1/5-ish) – Felt great/strong

7mins stairbiatch (up1)

Stretching

Great session

Sunday 8th

Pull

Pull-Ups: 70kgs x15reps (1/3), 65×10 (1/3), 60×5 (1/5), 55×5 (1/4), 50×5 (1/5) – AWESOME stretch/full ROM frickin LOVE these! Noticed I’m able to keep abs tight throughout which is awesome progress!

CablePullyRows: 15kgx15reps (1/1), 20×10 (1/2), 25×5 (1/5), 30×5 (1/5), 35×5 (1/5) – LOVE these! Strict form, great!

SLDL: 10kgx15reps, 12×12, 14×10, 16×8, 18×6 (all 1/1) – WoopWoop! Hammies felt strong, mmm, no probs with grip tonight.

7mins stairbiatch (increase of 1min)

Stretching

GREAT session

Monday 9th

Powerwalk to/frm work

Tuesday 10th

Powerwalk to/frm work

Wednesday 11th

Cycle to/frm work

Legs:

LegPress: 50kgx15reps, 60×10, 80×5, 90×5, 100×5 (all 1/1)

SumoSuat: 20kgx15reps (1/1) 22×10 (1/1), 24×5 (1/1), 24×5 (3/1), 24×5 (5/1) – focussing on strict form, concentrating on keeping abs tight whole time LOVE these!

Lunges: YaY! Found the TRX – my fat x 10reps each leg x5sets (all 1/1) – MAJOR rear lunges stretching & hitting the glute tie in nicely, VERY sweaty!

No starbiatch tonight as didn’t do legs last week nor the lunges the week before when I last did legs.

Stretching

Sweating LOTS & LOTS! – GREAT session!

Thursday 12th

Rest day – Drive to from work.

13th – 19th

Maintained weight.

VERY happy with that.

I took helping friends move as an excuse to slip off plan.

I managed to stick to plan Sat, and was fine with the cheat take out we ordered Sat pm.

I’m lactose intolerant, Mark & I normally share a korma and a more tomatoey curry, but for whatever reason I had just/all korma. I normally get away with the share but not a whole portion! I was quite poorly. Had to take Monday off work!

So no exercise Mon and had missed gym Sat/Sun.

Walked to work Tues, but with podcast not clubland as feeling low on energy (& motivation).

Cycled Wed, with great intentions of going to gym pm to do legs. But the friends completed today and so we spent some time with them enjoying a coffee in their new digs.

 

Bit more interesting ponderings bit…

Right!

13 weeks till x-mas! Lets do this!

I am FULL of positivity and enthusiasm today! LOVE it!

I have planned my SW diet spreadsheet and am well on track for the week. I’ve realised I’m craving carbs with the drop in temperature, so I’m gonna go with it and have the carb days allowed on the plan on a w/e. It doesn’t look unlike a carb backloading type plan TBH, so happy with that. Hopefully sating the cravings at the w/e will help me stay on track rest of week better.

I’ve had some weak moments this week but I didn’t have weak days as I would have previously which is progress for me. I thought ok, so I’m not totally on plan caving in to cravings each evening at dinner, but that’s no reason to trash the whole day! YaY for me!

SW do their own muesli type bar to help sate a sweet tooth, BaAad idea! I thought they would help, and I ‘spose initially they did, but I’ve been like a woman possessed this past week, so not getting anymore of them! I have some quest protein bars in the cupboard, I’ll utilise them,  they have ‘Syns’ so I’ll cut them up, I just need a small bite of something sweet with my coffee after dinner.

My fitness is nicely back up to speed so I just need to knuckle down and stick to the plan and suck it up (if need be).

With 13 weeks a stone (14lbs/6.3kg) looks MORE than doable, even double that! (Oh yes when I positive, I’m FULL of it, LoL!). but a great post from Lean bodies consulting will be borne in mind:

“A lot of people get tied to the idea of losing “X number of pounds per week” when, in reality, we don’t really have any influence over how much weight our body decides to lose at all.

 The only thing we do have influence over is the BEHAVIORS responsible for bringing about those outcomes.

 So there are really three lessons here…

1)      While it will never seem fast enough, if you’re making any progress (regardless of how small it is) it is still good progress.

2)      Focus on the things you can control (behaviours) and stop fixating on the things you can’t (outcomes).

      Do those things (the things you can control – behaviours) with

      relentless consistency.

3)      Be patient.

       If you’re doing what you need to do, and the results are

       coming slowly, you will eventually reach your goal.

       But it is going to take time.

       Accept this”.

 

So I will stick to the plan and hopefully my body will play ball and I’ll have some AWESOME results for you/us!

 

The podcast of choice that I’m listening to at the moment is:

https://itunes.apple.com/gb/podcast/phil-learney-nutrition-performance/id687834141

He’s quite technical but I just love his northern accent and he talk a LOT of sense!

 

Have a great week everyone

😀

xx

Still not the most riviting writing eva!

Dinner!

The boring bit:

9th – 22nd

WT#??!!??

No gym, wine most nights, plenty sugary treats = -1.5lb!

I’ll take it but will also not rely on my method(s)!

23rd – 29th

– 0.5lb, very happy with that!

28th

1st night back in gym for a month & I choose Legs!

LegPress: 50kgx15reps x5sets

Lunges: TRX has disappeared in refit!  just my fat as 10reps each leg, than something twinged!  SumoSuat: 22kgx10reps x5sets – really strict form, concentrating on keeping abs tight whole time, twinge doesn’t seem to b serious

5mins starbiatch

Stretching

Sweating LOTS & LOTS! – GREAT session!

30th – 5th

Meh, -0.5lb

31st

Pull:

Pull-Ups: 70kgs x15reps, 65×10, 60×5 (1/5), 55×5 (1/5), 50×5 (1/5) – AWESOME stretch/full ROM frickin LOVE these!

Rows: 15kgx15reps (1/1), 20×10 (1/1), 25×5 (1/5), 30×5 (1/5), 35×5 (1/5) – LOVE these! Strict form great!

SLDL: 10kgx15reps, 12×12, 14×10, 16×8, 18×6 – WoopWoop! Hammies felt strong, but grip gave out  must get some straps

6mins stairbiatch

Stretching

GREAT session

1st

Push:

DB Inc Press: 10kgx15reps (1/1), 12×10 (1/1) 14×5 (1/5), 16×5 (1/5), 18×5 (1/5)- felt great/strong

CableX: 5kg(each stack) x15reps (1/1), 6.25×10(1/1), 7.5×5 (5/5) x3sets – Great! strong

MilitaryPress: 10kgsx15reps (1/1), 12.5×10 (1/1), 15×5(1/5), 17.5×5(1/5), 20×5(1/5-ish) – OweeEee! great/strong

6mins stairbiatch

Stretching

Great session

Last blog I was going to post about the 5:2 diet.

My mum+sis have had great success with it and I thought It could help boost my efforts. But I tried a couple of low carb days as a tester and it did not go well! (hence the pic for the post)

I still think it could be a great solution for many though:

http://www.amazon.co.uk/Fast-Diet-intermittent-fasting-ebook/dp/B00AW8UK0K/ref=sr_1_2?s=books&ie=UTF8&qid=1376654794&sr=1-2&keywords=5+2+diet

http://www.amazon.co.uk/Fast-Diet-Recipe-calorie-controlled-ebook/dp/B00CAWAJMK/ref=sr_1_6?s=books&ie=UTF8&qid=1376654794&sr=1-6&keywords=5+2+diet

The other thing I’d like to share is a group on FB – Lean Body Consulting:

https://www.facebook.com/LBCOnlineCoaching?hc_location=stream

These guys talk a LOT of sense including:

A lot of people get tied to the idea of losing “X number of pounds per week” when, in reality, we don’t really have any influence over how much weight our body decides to lose at all.

 

The only thing we do have influence over is the BEHAVIORS responsible for bringing about those outcomes.

 

So there are really three lessons here…

 

1)      While it will never seem fast enough, if you’re making any progress (regardless of how small it is)

it is still good progress.

 

2)      Focus on the things you can control (behaviours) and stop fixating on the things you can’t (outcomes).

      Do those things (the things you can control – behaviours) with

      relentless consistency.

 

3)      Be patient.

       If you’re doing what you need to do, and the results are

       coming slowly, you will eventually reach your goal.

       But it is going to take time.

       Accept this’

Have a great week y’all!

😀 xx