Anyone else having chocolate withdrawals after having chocolate everyday (even for brekkie) ?! Haha! It can be so hard to get back into a routine after having time off! If your anything like me I literally forget what the days are over the holidays!! I did try my best not to eat everything in site but ... well if I felt like eating I ate! NOTHING WRONG WITH THAT! It’s only a week or two out of the year where it is acceptable so enjoy it!! Getting back into a routine whether it’s work, school or gym can be difficult and may take a few weeks to get back into a full force routine! So here’s how I am getting myself back into a routine with work, school runs & gym! 1. Start Small! With me I got back into the gym for a few days before I started back at work so it helped me get into the flow and me back into the routine slowly and step by step! Then once I started work I wasn’t feeling to overwhelmed by all the stuff I needed to fit in again! 2. Just go for it! Easier said then done of course! But it’s what you have to do! The more you make up an excuse of why you can’t the longer it will take you to do it! 3. Set a schedule! Do things at the same time each day! 5:30 am - get up go to the gym 7:30am - home, breakfast, get noahs ready for school 8:30am - leave for school run 9:15 - 5:30pm - work 6:00pm - school pick up 6:30pm - dinner! 9:30/10pm - bed And REPEAT! This will help you to know how to manage your time and you will see how you can fit everything you want to do in! 4. Get a friend! I never work out with anyone (mainly because I workout so early) but one tip if you struggle is grab someone who wants the same as you and go together! It will help both keep on top of it and motivate eachother to go! 5. Enjoy it! So the things you enjoy! Go in the first few weeks just getting back into it and enjoying what you do in the gym. Once you are in the routine you can go back to heading towards your goals! HAPPY NEW YEAR GUYS
XOXO
25/10/2017
Is working out ABS essential?!I always thought that if I did 100 sit ups and crunches then I would get rock hard solid abs! So I did them... and still no 6 pack! But since starting my fitness journey and learning throughout my own progress I’ve learnt that 100 sit ups and crunches are not going to give me a 6 pack! But during regular compound movements such as, deadlifts, squats and over head presses engage your core muscles. Your core plays a huge role in helping stabilise you body when lifting weights.
Also to get visible abs you need to lower your body fat percentage! Everyone has a six pack bu it’s just hidden by your body fat! So continually an crunches will not help if you diets isn’t correct! However, there are lots of benefits of training abs apart from having a six pack. 1. Reduced back pain 2. Better quality posture 3. Build functional strength 4. Improve sport performance (especially when lifting heavy) 5. Better balance So, all you need it 10-15 minutes after your workout! If your already doing compound exercises and have a good diet this is when you may see a few abs pop through! Ps I’m still working on my core 💗
16/3/2017
2013 - 2017⬅️ 2013 - 2017 ➡️ YOU CAN SHAPE YOUR OWN BODY! Trust the process! The picture on the left was 6 months after having my son! And yes some may say I snapped back but hidden underneath is what I was most secure about! Listen having a baby is the most incredible thing and seeing your body change can be amazing but for 20 year old girl extremely scary & it made me insecure in my own skin! I had no time to go to the gym with having the baby and being on my own then going back to uni to finish my degree! I was never a big girl never have been! But to see your body change the way it does scared me and I was insecure for a few years! But look at me now!! So happy with my progress and I had no idea that my body could change this much in a short period of time! With a lot of hard work, consistency and a whole lot of patience you can achieve what you want. Sure you have to have a whole lot of motivation to keep going when you may be down or not seeing any progress but trust the process! It's mental you have to that the mindset that you want it, if you don't then it will be so easy to just give up and you won't get anywhere! Mentally I am so much happier and comfortable in my own skin! This is me! I am excited to see how much more my body can change in the next few months. Moral of the story is if you want something go and get it! Don't sit and dwell and be unhappy in your own skin! Only you can do it! So get up and go!
Love & Peace 💗✌🏼️ I hear a new thing everyday when it comes to dos and donts about health & fitness... How many carbs you should eat? Don't drink water after you eat! How often you exercise! Don't do cardio... Do cardio! So how to we know what's correct, what do we believe or trust? YOU! YOUR BODY! HOW YOU FEEL! Believe in yourself and trust your body! We individuals are the only person we should listen to. We are all individual. My body is not the same as yours! Some exercises I do may not work for you! But guess what YOU are the only one who can find that out! I know my body I know what helps me be motivated, I know what to eat to loose weight, I know what effects my body and what exercises help me build muscle! I know because I've tried it. Stop listening to fads and speculation and start listening to you body! When it comes to health & fitness we are all guilty of trying what other people have tried and what they say worked for them! But then I have tried it and it hasn't worked for me. Now I have stop listening and taking everything some says or what I see as concrete evidence that that's what I have to do. I am not in tune with my body and my mental attitude to know what I need to do.
Dont get me wrong it is great to get tips from people when it comes to exercises, meals, snacks but we shouldn't be disheartened if that doesn't do the same for us as it has for them. Tips! 1| Do try theories you may have heard but don't swear by them. 2| Do what feels right for yourself and what you want 3| Keep working towards a goal 4| Be confident and know your body 5| Love yourself Most of us in our life time will be told to 'Dream BIG' while I agree that aspiring to acheive the greatest in life is admirable and inspiring. However when working out it is important to set small goals so that you don't burnout or injure yourself! 'I want to loose 2stone in a month' although may be realistic to some people it isn't realistic to me! The truth is that even when people have the best intentions and the willpower to set out, but with no plan or small and smart goals they usually stumble and are more than likely to fail! Usually when we have a big unrealistic goal of we do not see this goal starting to occur of happen we give up! The fix is to set small realistic goals that build on one another to help you towards your end goal! Breaking down a big goals into smaller realistic goals can help you both mentally and physically. My own goals! My own goal in my fitness journey is to tone up and build muscle in all the right places! I know that I am not going to wake up after a week to a big firm booty, abs and toned arms! I wish this would be the case! How I work is each week I set myself goals! Up a weight when doing a certain exercise, try a new workout routine, cut out carbs for the week or even just doing more reps! These small goals over time will give me the result I want to acheive! This week I was even able to up the weight on the leg extension machine and do 4 X 10 reps! And yes I was super proud of myself! And yes it has given me more motivation in the gym to carry on! And yes I have set a new goal of being able to up the weight again in a week or two! Just remember push yourself! Push yourself until you can't do no more! But always be careful only up the weight when you are physically ready to! We don't want any injuries! I fully agree with taking pictures of yourself! This is my greatest motivation! Weighing myself will only give me bad vibes as I know my weight will go up from the muscles I am building! But pictures show you what is changing... What is building and where is toning. Put only pictures next to new pictures it will put into light how far you have already come and you will want to carry on to then put another picture next to the old pictures to then see how even further you have come!
Dedication - Hardwork - Consistency! A family member requested the recipe for a dish they saw on my Instagram agessss ago! Sorry it took so long Joanna Todd but here it is.... As I mention so many times I love making quick, simple and tasty meals. More because I don't have time to spend hours cooking! Little secret - I have been cooking all my meals on a two ring hob (hasn't been installed yet) . Just note I'm not really good at putting recipes together. I usually just go with the flow sometimes making it up as I go along 😂 One pan - Chicken Pesto, Green Beans & TomatosIngredients
Chicken (diced/strips) Pesto (jar) Green beans Tomatos 1 Garlic clove Spinach (optional) Prep Dice chicken Cut Tomatos in Half (depending on size I keep whole) Prep green beans Chop garlic finely Method 1| Heat frying pan/wok with a splash of olive oil 2| Semi cook chicken 3| Add green beans, Tomatos and garlic 4| Lower hob heat allowing chicken & veg to cook 5| Once cooked add Spinach (optional) 6| Add table spoon of pesto Serve with pasta, rice or potatoes I usually have this just on its own with no carbs only because I don't like to eat carbs late as night. I also make enough for my lunch the next day so that's where I would have some carbs with it! Let me know if you give it a try and what you think!
29/1/2017
Do something for YOU!In life it is very important to set yourself goals, small goals, achievable goals. This will help with focus and give you something to aim for! I am the sort of person who if I have something in my head I want to do, I will go head first into it and give everything I have to achieve it. I have always been active! As a child I used to swim in a club where I used to live and compete pretty much every weekend! I was focused and trained 7 times a week 2 mornings & 5 evenings! It was hard work and yes there was days I didn't want to go but because I enjoyed competing I knew I had to put the hard work in to achieve what I wanted. My goal today is to be a healthy, happy and a fit mum! And yes I love seeing my body change and my energy levels are a lot higher throughout the day. My main priority in life is my son & partner but working out is my own escape, somewhere I can release stress and somewhere I can focus on something I want.
As a mum you can sometimes loose yourself and forget about YOU. But you need to make sure you have your own time. It is okay to be selfish! When exercising my main goal is to loose body fat of my core section, to tone my upper body and build & tone my lower body. I understand that this isn't going to change over night but with consistency and determination I knew I can achieve these goals... Keep watching! My focus is sharp and my vision is clear 😈 Tips 1 | Set yourself a goal 2 | Make a direct plan on how you can achieve the goal 3 | Make time for yourself 4 | Know it is ok to be selfish at times 5 | Be happy with yourself! X
22/1/2017
Weekly Food Shop!Sunday = chilled mornings, Sunday dinners & weekly food shop! As a family we do our weekly shop, making sure we are fully prepared for the week ahead with breakfasts, school packed lunch, lunch for work, healthy snacks and dinner! Our shopping basket is always full with healthy fresh vegetables and fruits! Most people complain about how expensive it can be to eat healthy or how they do not have time to cook! Well listen, you can eat well at a low cost if you know where to shop! We shop mainly at LIDL and on average we spend £30/40 a week on food and we get a lot for that! And you can definitely make quick, simple and tasty healthy meals!
We shop at Lidl and have found that the selection is good, prices are cheap and quality is fantastic. The shop lasts us the whole week it feeds the three of us easily, with some even lasting longer. We are now pros at where everything is in our local Lidl that we can do our weekly shop in less then 20mins! Tips 1 | Go with a plan/list of meals you're going to make 2 | Make sure you don't buy things you don't need - are those cookies going to help you achieve the goals you've set? 3 | Don't go food shopping when your hungry! You'll buy everything & anything
19/1/2017
How & Why I make time for the gym!When I tell the mums at the school gates that I've been up since 5:30am they instantly say "Oh is Noah getting up that early" and when I reply "No I went to the gym" they look at my like I am crazy! Maybe I am! But because of being a mum and working full time that is the only time I can go! And to be honest going to the gym is me having some 'ME' time. It is only my second week back in the gym and of course when I first wake I really don't want to get up and out of bed once I have finished working out I am so glad I did it. The feelings is amazing! If I was to go after work, school pick up and making dinner and waiting for my partner to get back from work I just wouldn't end up going. By then I would be tired and too relaxed! I find that getting up and just going wakes my body up and gets me ready for a successful productive day! Working out also helps me release any stress I have and gives me a great feeling when I finish. I'm excited to continue working out and seeing the progress I make through out the year. I am currently living by the quote below! Amie's Top Tips1 | Set alarm!!
2 | Have everything ready the night before (I sometimes sleep in my sports bra & T-shirt) 3 | Do not pro long the getting out of bed. JUST GET UP! Once your up your up! 4 | Be focused on a goal. Have something to work for and it will be easy 5 | YOU CAN DO IT! X
18/1/2017
Back to the Gym!So, I started back at the gym last week at 6am. I have to go at 6am as this is the only time I am able to go due to school run, work, pick ups and making sure dinner is on the table. My first week back (which was last week 09.01.17) I just concentrated on getting my body used to getting up at 6am and working out that early. I mainly did Cardio as I wanted to ease myself in and just warm my muscles up. I also made sure I started to get my eating back on track after the Christmas an New Years Break. Making sure I do not eat to many carbs too late. So this week I have started training with weights. Each day I make sure I concentrate on a certain body part that I would like to work on. Of course I want to shape my pancake booty so I am training legs & glutes twice a week. I trained legs on Monday, and ouch I am still in pain. Tuesday - Arms Wednesday- Shoulders/back Thursday - Abs Friday - Legs/Glutes Sticking to a routine is important for me, i like to know what I am going to train before I get into the gym, that way I am not faffing about trying to figure out what I want to do.
As a Mum there will be times I can not make it to the gym so I like to do some basic exercises at home after work. I will post when I do them. I like to update my Instagram a lot with my fitness journey so make sure you follow me @amiejane2802. X |
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