Today's session was hard :/
I did lying leg curl Super set with seated lateral raises followed by 15 sec dead treads, straight leg deadlifts super set with elevated press ups followed by more dead treads :/ long stride lunges super set with over head cable Extentions and yup, you guessed it, more dead treads (I almost puked on this one) then to finish I did a 10 min ab circuit. Working in a Superset fashion basically means you perform a minimum of 2 exercises back to back without any rest. This style of training suits me and is personally one of my favourites as its a great way to reduce the time my workout would normally take. Plus it shocks my system through a variable change, rest period etc that my body is not used too. This in turn will produce great results through increased lactic acid production and its great for fat burning too! So, if you haven't already I suggest you give it a try! :)
Who's trained today? This morning I did another Thai Boxing session with my Instructor Daz Morris. I try to do this twice a week to coincide with my weight training. Not only is it great cardio, for me its mentally pleasing. There's nothing better then punching & kicking the pads, grunting, getting angry and getting a good sweat on! Its empowering and I'm learning so much. Its a great sport and if you haven't already tried it, I suggest you do!
Recently had a fabulous night at the National Lottery Awards. These awards are to be screened this fri I think. It was great to see where our lottery money goes and the causes / charities it helps. Thank you to @cintalondon who kindly did my hair and makeup :)
Stop thinking about your training considering only calorie counting and weight loss! That's when it becomes boring. Instead, think about all of the amazing things you will gain..... A healthier heart, a sharper mind, a new found confidence, loads more energy, and a strong body that can power the actions you want it to. Be consistent not for the sake of a number on a scale, but for the sake of your ultimate goal... A healthier, happier you.
Here's another behind the scenes shot from my up coming Men's Fitness shoot. This position was extremely hard to hold for the shot. My shoulders were killing me the day after! New found respect for gymnasts that's for sure!
Supplements : Since I started training I often get asks what supplements I take. To be honest there's quite a lot but they each have specific benefits to assist my training and nourish my body. Here's a list of what I take and below is an explanation of why.
CALCIUM D GLUCARATE
I begin each day with 10g (two 5ml measured scoops) of L-GLUTAMINE and I also take the same amount just before bed.
I take the other sups (except my zinc) first thing in the morning and mid afternoon I take the GREEN TEA, OMEGA 3,DIM 2.0 & CALCIUM GLUACARATE again. My zinc I have before bed with my 2nd dose of L-GLUTAMINE.
Fish oils are one the most important supplements we require. They are hugely responsible to how your body functions and feels overall. They improve insulin sensitivity & support your skin, nails, hair, eyes, and heart to name a few. Studies also show that supplementing with omega-3s significantly increases lean mass, while decreasing body fat at the same time.
Vitamin D. Living in the UK with our not so great climate, the majority of us are deficient in Vitamin D. Supplementing vitamin D in the body can increase fat burning directly and also suppresses the production of enzymes that cause the body to store fat. With our lack of sun and lack of vitamin D rich foods, most of us need to supplement to maintain a healthy level in our blood.
A multivitamin is the most essential product! Vitamins and minerals are absolutely essential to each metabolic process in our body and if our body is lacking, it can lead to nutrient deficiencies that can cause metabolic down regulation. Vitamins and minerals are most readily found in our food so people with a diet rich in fruit & veg (like myself) may argue the toss, but with today's chemicals in almost every food our bodies are unfortunately not getting the full benifits from just food alone.
L-Glutamine has been shown to be an amazing aid in healing, sealing and repairing a “leaky gut" by playing a role in the health of the pancreas, liver, mouth and esophagus. The function of all of these parts impact digestion and thus the health of your gut. By taking Glutamine it will ensure the entire digestive process runs much more smoothly, preventing future damage but more importantly healing any damage already done and allowing for better absorption from the nutrients of your food.
The mineral zinc is involved in virtually all phases of growth. Studies have shown that high intensity exercise stimulates excessive zinc loss. Low zinc means you’ll have low testosterone and in return decreased lean body mass. You’ll miss out on training gains from low zinc, and it also affects brain function and your ability to concentrate.
Our bodies have no way of storing zinc so a daily intake is required to maintain a steady and optimal balance.
The Dim 2.0 and CALCIUM D GLUCARATE i take for detoxification and to control my oestrogen levels. Here's a write up on them....
Green tea contains 2% to 4% caffeine, which affects thinking and alertness and may improve the function of brain messengers important in Parkinson’s disease. Antioxidants and other substances in green tea might help protect the heart and blood vessels.
Whey protein of which I have 3 a day (morning, post training & before bed) is a way of getting a quick fix of protein to my muscles. I don't eat red meat, only chicken & fish so it's essential I maintain my protein levels with whey.
All of my supplements are from REFLEX NUTRITION & POLOQUIN. I hope this helps those of you that have asked me. Again, we are all different & so are our opinions. The above is what I take for me and what works for me. Also, do your research before taking any supplements. My trainer Olly Foster has told me & sent me countless emails explaining why he's recommended I take the sups I do and that the choice to take them is mine. Don't just take them for the sake of it. It's important you know what your putting in your body.
My recent shoot was for Men's Fitness magazine. I was really flattered to be asked to do this as on a personal level it shows how far I have come with my fitness journey. Back when I was glamour modelling I was never allowed to train like I wanted to as those types of magazines didn't want the strong, athletic female look. They wanted the curvy, soft glamour look (rightly so too!) I had a blast with those magazines but when I put that part of my career behind me 5 years ago I was free to change my body as I pleased and feeling strong & healthy has ALWAYS been something I've wanted to achieve. Now I do, and its the best feeling ever! As well as being the face of USA PRO, Having my photos and interviews coming out in one of the leading fitness magazines makes me so happy & so proud! My will power, determination & dedication combined with regular ass kicking from my trainer Olly Foster & supplements from Reflex Nutrition have all played a part in my fitness journey, and you know what the most exciting thing for me is?
This is merely the beginning.... ;)
My next shoot is in 2 weeks so once again I'll be stepping up my training and being a little more strict with my diet. As you guys know from my previous blogs I always try to stay 2 weeks out from a shoot to ensure getting to how I feel is best for me, doesn't become that hard or stressful as thats the last thing I need. When my diet is relaxed I tend to have sweet potato or rice with a meal throughout the day along with my oats still in the morning. Now though, I'll cut back on them. I'll stick to my oats first thing and increase my fats slightly in replacement. (ain't no body taking carbs off me all day!) ;)
Training wise I'll add in a few extra cardio sessions as well as my usual weight / HITT / ab sessions. My Boyfriend has a Schwinnn air bike so I'll hop on that for 20 mins a day either in the morning or the evening.
I often get asked what physique I'm going for and will I ever compete? I can categorically say I will never compete. Its not for me at all. That's not to say I don't admire those that do. They work bloody hard and put there bodies through so much both mentally & physically and good for them! I have friends who compete in fact, its just not something I aspire to do. Plus the physique your required to have when competing isn't one I desire to have either.
Which leads me on to another thing when training, CRITICISM. There will always be someone who thinks you don't look right. I know ladies who train who are ripped and look so strong but rather then people step back and look at how hard they work, they would rather say "they look like a man" I know men who have gone from morbidly obese to slim and because they are not yet ripped or carrying a six pack people say "he's not exactly in shape though is he?" The guys lost 10stone! Id say that's a Great achievement! People often comment on my photos saying "she's no waist" and they are also quick to say "well id look like that with a boob job" wtf? (sooooo boring!) I'm almost 30 so surprisingly I've spent a lot of time with my body so i am fully aware that I don't have the Kim kardashian curves or the Gisele Bundchen Gorgeously toned legs. Its not new information so commenting negatively on it is both boring & pointless. I am however, the best version of me, that I can be. And that's what matters and what makes me happy.
Its the same when people in your life try to put you down, its mostly due to jealously, insecurity and a fear, because people fear what they can't understand. We will always be too fat, too muscly, too tall, too short have crap tattoos or the wrong hair colour to someone. What's important is what you think of yourself and how happy you are with yourself. One guy once said to me "its a shame about your belly tattoo isn't it? A shame for who mate?! I happen to like it! Yes, its dated and doesn't look the best but the story behind it is me & my 4 best friends all got them when we were on our first holiday together aged 17. I've thought about getting it removed in the past but when we are all together we laugh about them, and the fact we all have them and we are all still so close is too good a memory for me to get them removed because of people I don't even know sitting at a computer and telling me they look shit!
In life and in training you have to be prepared for people to say your not good enough, you not lean enough, your too muscly for a woman, your not muscly enough for a man.... Blah blah.... You have to ignore it. Don't compare yourself to anyone else as we are all different. I always take weekly pictures of myself in my shorts & training top and send them to Olly and use them as my competition & reference points to my progress. He can see what changes I need to make from my progress pictures and adjust my diet and training accordingly.
That's another reason I wouldn't compete. To go through weeks of Intense training & restricting your diet to be told on stage your not as good as the person next to you just wouldn't be worth it for me. Again, to those that do compete, its Great! I'm just talking about me & my opinion. So in a nutshell I guess what I'm trying to say is to ignore everyone around you who is negative about how you look. We all start somewhere and we all progress but at our own level. In school I was always 1st when running the 100 meters. I found and still do find sprinting easy. I used to run for Manchester girls in the 100 meters. Long distance though.... Man I'm knackered after 15 mins and I really dislike it and because of that some people actually say "its because your not fit" YES I AM AND YOU ARE REALLY ANNOYING!!!
So, stick to what you know, what you like, what works for you and be your own best critic not your worst. There's already a load of them around you so give yourself a pat on the back for once. I go off the opinion of my family, boyfriend, friends & agent. They are the ones I listen to and the ones who's advice I trust and take. Everyone else's opinion weather it be Good or bad, in the big picture, isn't really important is it?
Errrgghhhh!!! So tonight I went to wagamama for my tea... I went with the intention of having a salad & a green tea.... I had a katsu Curry and a cheesecake.
As a result I'm now lay in the hotel with a headache from hell! I'm sure a lot of you can relate to this feeling. The feeling of "I shouldn't have eaten that." In the past when I was say, early 20s whenever Id eaten this way I felt rotten. Not just physically but mentally too. Id feel so bad id sometimes cry and even try not to eat a lot the following day (Craaaazy I know!) but I was young and I felt under pressure, esp being seen on the tv every night in HOLLYOAKS. For me now, knowing what I know and doing what I do the feeling is just physical. I have a sugar headache and a food baby belly from the rice. That's a fact. Mentally though, I feel fine. I train 6x a week and I have 80% of the time a very clean diet, so a blowout now and again when I'm craving it isn't going to hurt me. I also ate clean for my breakfast, my snacks and my lunch today. I had my oats & whey, green juice, almonds, chicken salad and more whey mid afternoon. I also trained this morning too.
What I'm trying to say is DO NOT beat yourself up or feel ashamed or insecure or guilty about not being on form with your diet 100% of the time all day every day. Yes, I know for people training for a comp its different because you choose to do it to be in the best shape you can be on that stage. But for everyone else (including me) who's just wanting to maintain there weight or loose a few lbs its not the end of the world. It makes me so upset when I think of the amount of people who suffer with this. One of my nieces friends once asked me how she could diet and would she be thin if she cut out carbs. She's 11 years old. I didn't even know what a carb was at age 11 never mind want to stop eating them! Its so scary how times have changed and the pressure people are under. None of us are perfect. But who the hell would want to be? Perfect is boring and bland. The point is to strive for progression, not perfection. So, I'm going to drink loads of water to help with my headache, rub my food baby belly and say to it "I'll see you in a few weeks when I next fancy some cake" tomorrow is a new day. You can easily get back on track and carry on with eating clean. Don't do what I used to do and stress about it for days on end. Life's far to short to miss out on beautiful things like a cheescake ;)
See All Gemma Atkinson