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

Motivation Monday

Each Monday we will put out some motivational quotes, videos etc to get you all feeling good on the 1st day of the week, the first is...

"Dream it, believe it and you can achieve it" - Arnold Schwarzenegger

Another ones coming next week!

My stats update-Mark

After a few weeks away from blogging due to illness, family commitments and the kids Easter hols I am back to it this week.

A new workout plan devised, it's time to work harder, faster, longer and better to get where I want to be!

With that in mind its my stats update time...let's see if the past couple of months is showing progress.

Weight -98kg...I have put on 1 kilo due to eating crap over the last week!
Chest - 117cm...stayed the same
Waist - 104cm...stayed the same
Biceps - 39cm...increased by 1cm
Thighs - 64.5cm...increased by 7cm
Calves - 45.5cm...increased by 0.5cm

Well, that could have been worse...much worse!
I am quite happy overall as I expected to put on some weight due to my diet being poor over the last couple of weeks...No excuses, my fault entirely.  A quote from Arnold Schwarzenegger "GIGO - Garbage In, Garbage Out"
On the plus side though my thighs have increased by 7cm of muscle and my biceps are getting bigger...remember all progress, no matter how small is still progress!

My next post will be my new workout routine for the foreseeable future.

Thanks for reading.

Mark

My Stats update

Hi guys Sarah here thought I would give you an update on stats as I said I would, definitely noticed a difference in the way my clothes fit so I know I've lost inches,my weight has stayed the same at the moment but I've gained muscle in my thighs and calves so not complaining :)

My waist last month was 35 inches or 89cm

Now 31 inches or 78cm

Across my belly button was 38 inches or 96.5 cm

Now 37 inches or 94 cm

My chest which I didn't put on last time was 36 inches or 91cm

Now 35 inches or 88 cm

So yes I am pleased with my progress I am noticing changes, I am at the gym at least 3 times a week 4 most weeks as much as I can,although sometimes it's not always possible due to family ties. No scary pics on this post this time maybe next month's update ;) 

Will keep you posted

Sarah x

Barbell squat challenge update....

Hi there as you know I am also doing a barbell squat challenge along side my gym workouts thought I would let you know how I'm doing.....

Well I'm on day 12 today which I completed 110, I can't squat them all in one go I have to break it down into smaller amounts for example today I did the first 50, then 30 and 30. It's hard going I have to keep checking my form to make sure I am squatting fully otherwise it's pointless doing it if I'm only half squatting.

I do it like the above pic without the weight plates on the bar as the bar I use is 10kg on its own. I stand on weight plates as I find I squat lower I struggle to squat as low with my feet flat on the floor, this may be due to tight ankles something I need to look at loosening up with execises, I will look into this and let you know.

Anyway thanks for reading, I will keep you posted.

Sarah x

My eating plan Part 1...Breakfast!

Hi all,

Mark here, this is the first part of a 5 part series explaining what my normal eating plan is and I'm starting with the first and most important meal of the day...Breakfast!
I work various hours in the morning getting up anytime between 4am and 8am so I find that it is difficult 
One of my gym instructors suggested I tried drinking the following, it does work but I try not to eat it each day.

Breakfast workout smoothie

1 cup of oats
2 cups of milk
1 cup of water
1 scoop of protein powder
Optional (banana and or a tablespoon of honey)

Mix in a blender...hey presto, Breakfast!

I also have plain porridge and banana or even weetabix, I try to only swap between these and occasionally scrambled eggs on toast although, I can't normally face that in the morning.

I will be back soon with my part 2 lunch...bye for now.

Regards Mark

What a legend!!!

This is a link to a 95 year old runner...yes 95, this is not a typo.  He breaks the world record for his age group.  The man is brilliant.  What an inspiration...No excuses from him just dedication!

http://www.bbc.co.uk/programmes/p02lmykh

My gym...Zone Fitness Northallerton

Now then,

Mark here with a quickie about the gym Sarah and I go to.
It`s Zone Fitness in Northallerton.  We have both been to other gyms in the past but it hasn't felt quite right, I can't put my finger on it but something was missing.

That changed when Ryan and Mike opened Zone Fitness in Northallerton.
It is a gym that just feels right for the two of us.  They are great instructors who listen, advise, encourage, monitor and motivate.  They have helped me personally with diet, meal ideas, recommended supplements and the timing of meals, which, I struggle with due to work.
They also practice what they preach...ie exercise and healthy eating leads to healthier and better you.

Just a thanks from the both of us.
Ps Sarah's apprehensive about her challenge Ryan...dare I ask what's mine?

All the best Mark

My workout

Hi all,

I thought i'd share my current workout regime.  I have been doing this for the last 4 weeks and i have 4 weeks to go,  although my work has got in the way so i havent been able to do this religiously (thats how it goes during stocktaking when you work in a shop!)

I try wherever possible to start this on a Monday.The first 2 workouts start with 10 mins of steady state cardio...ie Bike, treadmill or the cross trainer.

Monday - legs & calves
Tuesday - Back
Wednesday - Cardio or rest day its personal choice.

Thursday - chest & shoulders
Friday - rest day
                              Saturday - Back & triceps
                              Sunday - rest day

I won't go into the individual excercises as i don't have the experience or knowledge to explain what muscles are targeted with each rep and how to perform it with proper form. 

That's it for now, I'll speak soon.

Regards Mark

Who inspire me...

The people who inspire me

There are a few people who have inspired me to be the best I can be.

Firstly the love of my life my gorgeous husband, who got me back into the gym again and who is as dedicated as I am to get to where we want to be. We go to the gym together as often as we can, which helps to keep each other motivated.

                                               












Our children Amelia and Luke who support us both and always ask what we've done at the gym.

This lady is Nina Ross a IFBB Pro Bikini Athlete, Twice UKBFF British Champion, Myprotein Ambassador and Pre competition prep and one to one/group posing, health and nutrition consultant. Nina advised me on which supplements to take, and even took the time out of her day to give me a  phone call a few months back, to find out where I was on my journey and to advise me. That was kind of a WOW moment for me and keeps me motivated to be the best I can. Such an amazing and genuine person, would love one day to be trained by her and hope to meet her one day too.

I'll be back again soon :)

Sarah x

People who inspire me...by Mark

My inspirations for my fitness goals are many and varied.  I do not wish to be like anybody else...I want to be the fittest and best that I can be!

To start with its my wife & children.

My son Luke in his RAF
 cadets uniform

My wife Sarah and daughter Amelia

 I was really ill for a few years and now I feel it's the right time to get my ass in gear & change for the better.
I hope it will also show them that you can change for the better after adversity.  I hope in turn I may inspire others and my children to achieve whatever they want in life.


My fitness heroes

My first & biggest inspiration is the current European strongest man, 2nd in the world's strongest man namely...

Hafthor Bjornsson aka Thor Bjornsson, but you may know him better as "The mountain" - Gregor Clegane in The Game of Thrones.

He looks like a bodybuilder and is as strong as an ox!

Next is Gizelle Higginson, a IFBB competitor and bikini fitness model, entrepreneur and a lovely person too!

She has offered words of encouragement and advice even though I have never met her yet...I wish to one day, just to say thanks!

Last and by no means least, is in my humble opinion, the man with the greatest bodybuilding physique on history...Frank Zane!

Never the biggest bodybuilder but the one with the most perfect symmetry...I love reading his articles in any magazines or online.

I'll be back soon with my current workout program!

Regards Mark