Graduation 😄

Hi peeps
Well I have finally graduated from the 90 day SSS plan I can't believe it really, this third cycle has really tested me mentally due to personal stuff going on, I did struggle to stay focussed and then having a week off due to a flipping cold that knocked me for six, but eventually I did it, overall I've lost a total of 7kg which is over a stone. And overall lost a total of 19.5 inches and I feel great not just physically but mentally aswell, I now plan to re join the gym and work at revealing my abs that I know are hiding somewhere lol working on the same principles with food, contrary to popular belief (amongst women especially) you need to eat more (of the correct foods) to burn fat, you won't see results by cutting out meals or foods.  It's changed me in how I feel about myself, I feel more confident and sexier (which hubby is pleased with) back in size 10 clothing which means I now need new gym clothes 😀.

Thanks for reading peeps 😀

End of Cycle 2 results

Hi peeps
Well yesterday was my end of cycle 2 results, was a bit nervous about doing them as I wasn't sure what to expect, have to say really pleased only lost 1kg but I wasn't expecting a big change with my weight as I know I've gained muscle so that's good. Lost a total of 4 inches and I feel great especially comparing my pics and back into size 10 jeans, such a difference,  even after having 3 days off over Xmas, although I didn't go mad, I ate what I wanted including chocolate but after the 3 days I was back on the plan with my food and exercise and felt good to do so. I can't believe I'm nearly at the end one more cycle to go and can't wait to smash it. This cycle was good I enjoyed the exercises a combination of HIIT and weights which I like and getting up at 4:45 four times a week wasn't too bad, I know I must be mad :)
Pics top before starting, left after end of cycle 1, right after end of cycle 2

Anyway thanks for reading
Sarah xx

Hi everyone 

         Thought I'd do a bit on here today, I started cycle 2 of the 90 SSS plan last Monday, and it's going ok, I'm to exercise 4 days a week only and no more than 2 days in a row I have to rest in between, as the workouts are longer and consist of HIIT then weight exercises 10 sets of 10 reps and do this for 2 rounds so for example Monday is chest and back, HIIT 6-8 sets, then bench press 10 sets of 10 reps, HIIT again 6-8 sets then for a back exercise bent over row 10 sets of 10 reps then finish. Takes about 40 mins in total so twice a week I'm up at 4:45 before work to fit it in.

Mental being up early but actually don't mind at all, Friday was my worst day as its leg day and boy can I feel it even 2 days after, my second exercise was lunges and 10 sets of 10 I struggled as its 10 each leg only managed 7 sets but pleased really as that was still a total of 140 lunges which is more than I've ever done, glad Friday is my day off too. 

The food on this plan is a lot more than last cycle and now on training days I'm allowed carbs which is nice, again I'm enjoying the food although initially struggled to eat my full portion as they are massive, but again learning that when working out or my rest days my body needs the amount to help me burn body fat and build lean muscle I've learnt a lot.

I also have to say I feel so good about myself, my skin is better I feel happier and overall healthy, and with the added bonus I got back into my size 10 skinny jeans from about 3 yrs ago so it is working. I am going to have 3 days off plan xmas eve, xmas day and Boxing Day although won't go mad, I will enjoy myself and get back on plan after and add an extra week on the end before doing my results.

Anyway I will keep you posted on my progress and wishing you all a Merry Christmas:)

I'm back...

Hi peeps,
I'm back right well my fitness journey has been abit up and down to be honest, I had a month off back in about May time due to a back injury, that wasn't gym related but set me back. And whilst I had been going to the gym 3-4 times a week I wasn't seeing a massive change in the results I wanted and felt a little deflated. I knew this had to do with my food side of things not knowing was I eating enough, too much, should I reduce carbs etc not a healthy attitude.
Anyway at the start of this month I'd joined up to The body coach (Joe Wicks Lean in 15 guy), it's a 90 day plan that is adapted for each individual Cycle 1 is based around burning fat and doing 25mins of HIIT work outs 4-5 days a week, the food portions are big and initially struggled to finish my meals but after a few days I was able to eat all my meals, it's been a hard month mentally but I've stuck with it 100% and updated my results today and I'm really pleased. 

In just 1 month there has been a big change just goes to show that eating correctly is so important, I've learnt a lot and excited to start Cycle 2 😀

            

s/Stats

	Starting	End of Cycle One	End of Cycle Two	End of Cycle Three
Weight	68.5	65
Chest	36	34.5
Hips	41	39
Waist	35.5	31.5
Bicep - Left	11.5	11
Bicep - Right	11	11
Thigh - Left	22.5	21.5
Thigh - Right	22	21.5

Before 

 After Cycle 1

Thanks for reading, I'll update after I've completed the second cycle x

Motivation Monday

Motivation Monday

Motivation Monday

Motivation Monday

"Strength doesn't come from what you can do. It comes from overcoming the things you once thought you couldn't." Ashley Greene.

My new workout programme- Sarah

Hi peeps
Sorry haven't been on for a bit, Easter hols and everything, had a week off the gym although not intentionally,been away for a few days and basically having family time which is always more important.
Started back at the gym last Sunday with a new programme thought I would let you know what one of them is and what I am doing, changing my Sunday for a Monday too as of this coming week.

Monday-Chest & Back

Barbell bench press- set 1, 15 reps, set 2,12 reps, set 3, 10 reps increasing weight each set.

Barbell incline bench press- set 1, 15 reps, set 2, 12 reps, set 3,10 reps
Increasing weight each set

Dumbbell straight arm pullover- set 1, 15 reps, set 2, 12 reps, set 3, 10 reps increasing weight each set

Pull ups- to aim for 25

 Barbell bent over row- set 1, 15 reps, set 2, 12 reps, set 3, 10 reps increasing weight each set

Barbell dead lift- set 1, 10 reps, set 2, 6 reps, set 3, 4 reps increasing weight each set

Crunches- 5 sets of 25 reps

Cardio- 30 minutes

Did this for the first time last Sunday and boy did I know about it the following day, a really good workout, the only thing I can't do yet are pull ups I haven't quite got the upper body strength to do one, I will one day.

Will leave this for today and come back again with my other two workouts.
Many thanks
Sarah x

My new workout program -Mark

Hi again, it's me, Mark,

Here's my workout program for the foreseeable future.  I won't go into the individual exercises now until I can talk about doing them with perfect form...this workout comes from Arnold Schwarzeneggers "Encyclopedia for modern bodybuilding" I borrowed this from my local library then ordered a copy 2 days later.

This book covers everything and its heavy enough to be used as free weights itself!




These workouts are to be done twice a week, therefore 6 days a week with 1 day of proper rest.

Workout 1 (aka Monday+Thursday)
                   
                    Chest, back, abs and 30 mins cardio

Workout 2 (aka Tuesday+Friday)

                    Shoulders, arms, abs and 30 mins cardio

Workout 3 (aka Wednesday+Saturday)

                    Thighs, calves, lower back, abs and 30 mins cardio

This is going to be the hardest workout program I have ever attempted but I will succeed, nothing will stop me achieving what I want.  There will be obstacles but it's how you overcome them will define my success...I can't wait for it to start and it starts from today!

Thanks for reading

Mark