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 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 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

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

My new challenge

Well as I mentioned in my workout programme, I completed a 30 day squat challenge, started at 50 and ended in 250, my plan is to add weight and start it all over again, I had intended on using a kettlebell as my weight and I did start day 1 again today with 8kg, however Ryan one of the owners of my local gym, suggested using the small barbell (which is 10kg), as it will distribute the weight evenly,he also said if I can get up to squatting 250 with the barbell he would be well impressed......

So the challenge is on, as I'm in the gym 3 days I'm going to add it to my workout so it will take longer as I don't have a barbell at home obviously but it's a good challenge I'm happy to take on, I will keep you posted on how I get on wish me luck

Sarah x

My current workout

Hi guys Sarah here,
Thought I would tell you my current workout programme which is a new one, my aim is to be at the gym 4 times a week as I feel that anything less won't be enough to get me where I want to be.
Monday - Rest day
Tuesday - Legs plus Cardio HIIT
Wednesday - Rest day
Thursday - Boxercise
Friday - Shoulders and chest plus Cardio HIIT
Saturday - Rest day
Sunday - Back, traps and abs

On top of this I've been doing a 30 day squat challenge (including on rest days) that I have completed, I can definitely notice my glutes and legs being firmer ask Mark ;) I plan to restart the challenge again but add some weight this time.

Boxercise I only started last Thursday night, but I really enjoyed it 45 mins of hell lol but it was good. I've booked it again for this week so we'll see how it goes.

Thanks for reading
Sarah x

Supplements I take

Hi peeps Sarah here,
Thought I would tell you about the supplements I take.

I'm only telling you this as these help me, I am by no means telling anyone to take them too as everyone is different.

Initially when I started at the gym I didn't take anything, and found I was extremely tired,although that wasn't new really as I was always tired. I got told about Myprotein an online site that deals with all sorts of supplements for any people into fitness both beginner and pro. To say I was baffled was an understatement I had no idea what to get, but decided to message one of their ambassadors Nina Ross, explaining about only just getting started etc, and to my surprise and delight she message me back the same day and told me to take :-

Nutrigreens which  is a powdered food blend containing 22 different whole foods and fruit and vegetable extracts. This helps increase your daily fruit and veg intake. I take this first thing on a morning every day.

Omega 3 these I take 1 softgel three times a day.

Vit B complex I take one tablet every day. It helps in the reduction of tiredness and fatigue.

Magnesium Citrate I take 2g every morning I just sprinkle it on my cereal. Also helps in the reduction of tiredness and fatigue and electrolyte balance.

In:fused Berry Blast This I take 2-3 Times a day. I find it helps my energy, helps with recovery especially after intense workouts.

Impact Diet Whey I currently take this once a day as a meal replacement when I'm not at the gym, and twice a day when I am at the gym. I take the diet one at the moment as I'm wanting to loose weight, reduce body fat levels but increase lean mass.

Since taking these I have noticed a massive difference, I have increased energy levels, I'm not so tired anymore and I feel really good. Definitely worth taking them.

Be back soon
Sarah x

My stats and goals

Hi Sarah here,
Right this will be the scariest post I'll ever do & as my body confidence isn't exactly high....well shitting myself would be accurate so this is what I look like now....

My current weight is 10st 5 or 66.2kg

Goal weight 8st 11 or 56kg

My body fat % is a puzzle as I've been on 3 different web calculators with 3 different results from 39% to 27.38% so at the moment I have no idea as yet any help would be good, in the meantime I will email some experts and see what they say.

My goal however is to get to around 12%

My waist is 35 inches or 89cm

Goal is 26.5 inches or 67.5cm

Across my belly button is 38 inches or 96.5cm

Goal is 28 inches 71cm

I aim to go to the gym 4 times a week, minimum of 3 dependent on childcare mainly but I'm managing it so no excuses.

I aim to have lost at least 3 inches off my tummy by 23rd May 2015 we have a big night out that night so I want to reward myself with a new outfit :)

My biggest goal is by 12th of February 2016 I aim to get my body to competition standard, whether I decide to go into competition is something that I haven't fully decided yet....a confidence thing again but who knows.

Anyway thats enough for today, I plan to put progress pics up each month.

Bye for now Sarah x

Why I'm doing this

Hi there Sarah here :)
Just thought I'd start by telling you why I'm doing this. I was never into sport at school was never encouraged really so never tried but my weight was never an issue, even in my early 20's my figure was pretty good to be fair,it wasn't until after having our daughter in 2006 that I joined a gym with not much success due to my lack of motivation and also it was too expensive.

2yrs ago I did the Weight Watchers diet along side Mark and I lost a stone and a half, which I was over the moon with but sadly due to not exercising aswell I soon put it back on and a bit more. I had also suffered on and off with lower back/pelvic pain as I have a slightly twisted pelvis not sure if that is childbirth related or something I've always had, it was only last year I got to see a physiotherapist who helped me improve strength in my back.

 In August of last year I joined our new local gym that Mark had started going to, I was quite nervous at first, partly due to worrying about being in pain again and also due to not being overly confident both with my body and with other people.....however I absolutely LOVE going, I have alot of work to do, to get where I want to be but I AM going to do this. I'll put put my goals up next time and about my supplements I take and the women who inspire me :)
Bye for now Sarah