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Debs Week 2

Hi there!!
 
Just checking in to let you know how it’s going.
I started week 2 on Tuesday and I still feel great. I purposely haven’t weighed this week,  I don’t want to treat this as a “diet club”.
I had a session in the gym with Keri on Tuesday and worked hard, oh yes, the memories of days gone by came flooding back.
There’s a glint that appears in his eye and believe me, it’s scarey!!
I was unable to get there today so did some work at home.
This is what I did Keri:
 
Squat thrusts: 3 sets of 60
Sit ups: 3 sets of 30
Weights: front/side/curls 3 sets of 15 each
Press ups: 3 sets of 20
Back raisers: 3 sets of 10
 
Menu today:
B: plain yogurt/banana/honey
L: apple/soya nuts
T: chicken breast/roasted veg/sweet potato wedges
S: no snacks, been a busy day!!
 
I feel so very positive that I will succeed. My husband showed me a photo taken 6yrs ago and I look great. That is how I want to look again.
All the best, will be in touch again soon,
Deb xx  
Twitt
Posted on

Thursday 2nd june

The temperatures are up and most people complain about their workouts, their intensity levels not being able to be reached and they go totally off any kind of running efforts.

If you have read this for a while, you know I never recommend long, long boring running efforts anyway, which are the last thing you probably want to do in this heat (24 degrees and upwards).

I have concentrated on mostly cycling today because it is a much cooler activity, because you have a good breeze usually, and especially when you are close to the sea of course.

The benefits are huge and the main attractive benefit you have of cycling in weather like this is the scenery, especially on days like these which are supposed to last at least until Monday.

There are a million ways to get fit so before you get too many excuses out, think long  and hard before you cancel your training efforts for the weakest of reasons!!!

In fact, the training sessions you DON’T feel like are ALWAYS the most valuable. This applies to hot and freezing cold weather.

If you want to end up like most of the population, then stay on the settee and eat whatever you want, no matter how much harm it does you over the long term.

The chances are that if you are reading this, you DON’T want to end up like most of the population! You DO want to be fit and healthy and you should be willing to employ every strategy under the sun to make it happen.

For instance, if you think its too hot to train the weekend, get up early and hit the bike before 7am on Saturday morning, believe me there is no better feeling!!!

If you think im crazy suggesting that, perhaps you have to raise your commitment levels and attitude.

The reason I suggest 7am is because it’s the coolest time of day in predicted very warm temperatures, plus you have the rest of the day to do all the other things you wanted to do.

There is a way around everything and anything, and all you have to do is open up your mind to it. Lets cut out any narrow  mindedness and lets get your training in to make big things happen in your health and life in general!!!

Twitt
Posted on

1st June 2011

The start of the hottest of months if you believe the weather forecasters, and it could be a very hot month for you in terms of overall progress if you’re prepared to fire on all cylinders. You don’t have to be an olympic athlete either to fire on all cylinders, but you do need a very positive attitude to make the kind of changes to your body deep down you really want to happen.

We always talk about fresh natural food, but as we do this, there is a very tedious debate going on in france about the “Dukan diet”. One french government nutritionist calls it a sham, the authors are trying to debate that in court. An interesting case coming up.

This diet has been compared to the famous or infamous (depending on the way you look at it) Atkins diet. Most people know it concentrated on high protein foods, with litte consideration given to the saturated fat running through a person’s arteries.

I know  most people went on the Atkins diet did lost a lot of weight, and most people who go on the Dukan diet are having similar results. Eating mostly protein will lose you weight, but the difficulty remains in  keeping it up long term.

Carbs are always seen as the enemy, but the reality is that if they are consumed in moderation, such as the size of your fist, AND they are of a more natural source, such as wholewheat or wholegrain, in terms of pasta and brown rice for example, they WILL be good for you.

New potatoes, wholemeal bread with little or no spread, wholemeal pitta breads for example will all be good for you in moderation.

The problem comes when they are consumed in much bigger quantities than you need. THEY ARE NOT BAD FOODS FOR YOU, and will offer seriously good energy levels.

The likes of the dukan diet will come and go, and make their author a fortune but where will they be in 3-5 years?

The bottom line is that there are lots of people looking to create the next big thing, the question is will you let them fool you time and time again, when a well balanced diet of more natural foods is always the answer and will last you a lifetime!!

Twitt
Posted on

31st May 2011

Make the grade with your workouts and eating this week and you’re going to be off to the biggest flier ever after a bank holiday weekend!!!

The monday workouts i talk about being the most important transfer to today. This now becomes a very important tuesday and one which will set the tone for early june and make a huge statement of intent for you!!! You need to be fired up right now to achieve the best results possible going into flaming june, or so its called anyway!!!

I know personally today that i have already had a few very good runs, and i feel ten times better for getting out there in the fresh air. The fresh air can have a very powerful effect on everything, not only wellbeing and feeling good, but will encourage excellent sleep of course. Sleep is always one of the most important factors in getting into great shape!!!

How many of you have spent all day outdoors and NOT had a great night’s sleep? Thought not!

 Fresh air is the best sleeping aid i know, its always best not to go down the sleeping tablet route if possible and rely instead on the natural alternatives. The good thing about staying outside is that it encourages fat loss because you’re going to be moving around a lot more too. Have you noticed how you never sit still when you’re outside? You will sit still all day long watching the television at home, but outside you’re going to be far more active and burning calories without even thinking  about it!!!

If you can’t spend anytime outside in this weather, then you’re seriously missing out!! Its great to do workouts at home or at the gym of course, but there is ALWAYS a place for the great outdoors, and if you live in the area there will be multiple opportunities to sample the beautiful scenery!!

A great day for swansea city getting in the premiership yesterday of course, and this will encourage many more visitors of course into the area, brendan rogers the manager said yesterday that wales doent end when you get to cardiff and that swansea and surrounding areas such as the gower was among the most beautiful areas in the world, and that spreads all the way down to llanelli, and burry port/pembrey too, where the millennium coastal path is renowned for its stunning beauty.

Take your opportunities for a great start to the week, and use the great outdoors to help you in that quest!!!

Twitt
Posted on

27th May 2011

The issue of recovery is never usually mentioned in the press, but is always a vital factor in your development and always underrated.

I for instance, have been running with a sore toe for the last few weeks. This is now fine but those few weeks of running with a weaker toe on my right foot has caused extra strain on left leg, and mainly my calf. This has now made my running uncomfortable again, although i am getting through it.

This is very common for most people when they develop a problem with a knee, calf, hamstring, hip or just about anything. Everything must balance itself out in the end and this is all part of the process. You must give time for your body to recover or the injury will most likely to hang around for a long time to come!

The way i have been getting over it is eating very well, as  much fresh and natural food as possible, enough sleep (thats not always possible of course with two small children!), plenty of water and smart training which means not putting too much strain on the affected area, in this case my calf. The most important thing to do straight away of course is ice my calf, this should always be done for around 20 minutes and a maximum of 30 minutes. This can be done once or even twice a day if you have time, it will stop further damage and make a huge difference trust me!!! This can be done easily with a bag of frozen peas.

I have followed all of this to the letter when i got in last night at 745pm, and after getting up at 420pm today i have been able to cycle hard today, and run a little. This is not to make myself sound like some kind of hero but more like to illustrate to you that you CAN recover quickly from injuries, AS LONG as you follow these simple rules, they have worked for years for me and i highly encourage you to do the same!!!

NEVER run through injuries though if you are having ANY pain at all, the perfect advice is to make sure you recover 100% before putting through the affected area through any sustained effort in your workouts again. Simple but the smart way to do it!!!

Twitt