This week’s body blast workout

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This was an epic workout. 2.5 hrs of strength training plus swim and steam. Covered all basic elements! Aristotle would be proud. That’s the whole in holistic: strength, cardio, air, earth (gym floor) and WATER. Lifting the body out of gravity and floating about in the pool after compressing it with loads of weights = BALANCE.

Swimming also allows you to see how hard you’ve worked and grounds your energy. Your muscles are on fire after repeatedly going to failure with weight training. Water brings them back down to earth, calms them and helps YOU acknowledge just how tired you are. (I think this can help avoid injury by not overdoing it later on in the day.)
1604-pool

If swimming isn’t your thing just getting in the sauna, jacuzzi or steam can have a similar grounding effect. Alternate hot (sauna or steam) with a cold shower (breathe through it! ūüôā ) and your skin feels mwah! No words. 

Lungs, heart, stomach: all key bodily organs feel clean too! The best beauty and skin care products are: workout, swim, steam, cold shower and use natural oil on your skin whilst in the steam (olive oil, coconut oil, avocado oil). You won’t need any creams or foundations after and your skin will feel super soft.

Alternating hot and cold is an age old technique, ancient even, for aiding recovery from intense workouts, flushing away toxins and lactic acid. It feels incredibly detoxing to do it. Like it’s cleansing glands and rebalancing the nervous system (emotions too).

In cold season I’d do a workout like this no more than once a week if I’m dancing at the weekends and want to do classes like gymnastics as I need to be able to move lol! This sort of workout changes you, grows muscles, burns fat, challenges your psyche: it’s what’s known as a ‘beasting’ ūüėĄ. Body should be aching for days. You have to eat loads of extra protein, carbohydrates, fat and nutrition (as it affects your immune system too). You will be tired and unable to do everything you normally do, so account for it and do sedentary work the following day, even restrict socialising as you will be tired and need to rest.

(I trained on weds, I’m editing this Sunday morning and my body is still tired! Didn’t go out last night because of this workout.)

I went to my max for my energy levels this week. Only done squats every fortnight this summer as I play outside as much as possible. So the weight feels low. Enjoy. (more info on food for training Food Diary ‚Äď what do YOU need to eat?

Barbell Squats

20kg 25 reps

40kg 20 reps

50kg 12 …

60kg 10 reps 4 sets

70kg 7 reps 2 sets

60kg 10 reps

50kg 10 reps (140)

Cardio

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10 min fast run 

Olympic Rings play around, leg raises upside down, turning body as repsetc

Chest press 

20kg 25 reps

30kg 10 reps 

35kg 5 …

30kg 10

20kg 15

Leg press (kinda lying down)

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40kg 20 reps 2 sets

80kg 10 reps 2 sets

90kg 5 reps 2 sets

100kg 5

Adductor 

40kg 10 reps 3 sets

Abductor 

40kg 10 reps 

60kg 10 reps 3 sets  

Deadlift 

25kg 10 reps 2 sets

40kg 5 reps 4 sets 

Rings play around 

Cycle 

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2.6km 8 mins. Go in at highest level possible around 44 RPM (yes slow and deep!) as I warm up I push the level to the max (on the ….. bikes) then cool off when I can’t take it anymore. 

Big Machines

Shoulder press 

40kg 5 reps 3 sets 

Low row 

40kg 10 reps 3 sets 

Abs 

Weighted twist 10kg 20 

Crunches 100 10 slow 10 fast

Weighted twist 10

V sit 20

Sit up 25

Leg raise 25 (100)

Splits 

1.5 min each side 

Weighted twist 10

Crunches 50

Straddle split 45 sec 

V sit 20

Sit up 10

50 crunches 

Weighted sit up

Bits and bobs

Handstand 1 min

No handed headstand against wall 2 min

Handstand half press up.

2.5 hours

 

 

 

Running log

  

7.4 mile run (12km) even jog pace 10 minute mile with first mile or so at 11 min. Saw this sunrise on route in Hackney. Did not expect it. Only when I got home did I realise how stunning it was!

Also want to share a quirk in case anyone gets this and thinks they’re on their own. I get very hungry on long runs (not met a runner runner who relates. I’m more of an all rounder runner than a runner runner and maybe my blood sugar hasn’t adapted). So started with a 2 mile run very slow, warming up, waking the muscles and joints up, waking the metabolism up and working out what my hunger needs are for the next few hours, then had a coffee and porridge, let that digest for 10 minutes but not too long and carried on my way. 

This is shock horror for many runners. Running with food in their stomach is vile and repulsive. But for me running on empty is vile and repulsive. Porridge is like sweet air to me; it’s digested before it hits the stomach. We’re all different and have to understand that we have varying metabolism and blood sugar needs.

My dad is a life long runner runner, marathons, the lot. He can’t understand what I’m talking about and looks horrified when I stuff my face with low and sometimes high GI carbs before a run. Same with an ex pro triathlete who took me on a 60 kilometre bike ride in the mountains in Abruzzo a few years ago; I had to stop and grab an emergency couple of glasses of milk because I felt so hungry I was too weak to carry on. He was astonished. I felt great after and continued to the end and he felt sick at the idea of milk sitting in my stomach whilst on a ride. Of course it wasn’t sitting it was digested in minutes!

I was so impressed with his ability to do DEEP cardio, those hills and mountains were around 1200m above sea level. Steep, deep cardio. And he’d just had a classic Italian breaky; espresso, some bread, butter and jam. Makes me feel weak at the idea! A light civilian carby breaky then 60km bike ride up mountains!?

The point is we’re all very different and feeling different can make you isolated like you’re doing something wrong and stop you training. I’m trying to demonstrate that we shouldn’t let shock horror looks on people’s faces (especially experts’) allow doubt to creep in. What I need to do is find or create a protein bar/snack that I can take with me and is soft enough to digest whilst out on a run.

Then I did 5.5 mile run. By the end of the 5.5 mile run I was ravenous and had a homemade smoothie and strangely enough it filled me up. Just for an hour. 

I say strangely because there was virtually no protein content or calories but lots of carbohydrates, vitamins, minerals and nutrition. Sometimes the ‘protein hunger’ can be a vitamin and mineral hunger. Maybe. Also you can continue training on a smoothie.

Outdoor Conditioning: 

  • 25 chin-ups 
  • 10 pullups 
  • 60 leg raises on parallel bars (40 of which are straddle leg raises and 20 straight leg). 
  • 20 step ups on high log.

Indoor (at home conditioning and light weights):

  • 200 crunches
  • 25 v sit
  • 100 press ups (inc. 20 triceps press)
  • 25 deadlift (25kg)
  • 30 shoulder press (16kg)
  • 20 bicep curl (2 x 8kg)
  • 20 standing row (15kg)

And a good stretch. All exercises broken down into however many reps I could do in a row. Breather. Then carrying on.

Felt good after! Clean detoxed and buzzing. Was supposed to be doing admin. Avoidance techniques can get you very fit.

Train Heal Breathe personal training
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15% off Personal Training sessions for April! SPRING INTO ACTION YO!

SPRING SPECIAL OFFER 15% off PT sessions!! Wanna tone up before summer arrives? Get that bikini/speedo body sorted before it’s too late!!

£17 an hour per person when sharing with a friend or just £34 one to one!!

Offer applies when you buy ten sessions in one go = £340 (usually £400 for ten = £40/hr. A saving of £6/hr and £60/10hrs!)

Must be bought before 30 April. Can use over 3 months. Hackney locations.

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Little by Little…. advice on how to start out training

My motto to achieving progress is ‘little by little’ ; faith in action no matter how small it is.

However unfit you feel, you can make progress. Dream BIG but don’t let the magnitude of the dream crush you! You just have to break it down into what is manageable for you to do in your current state; physically, emotionally, practically.

The parts of you that stop you working towards a goal are your demons. They are there for a reason! You need to face them, accept them as part of you and hopefully find a way of moving on from them and I guess maturing as a person. They won’t go away until you do.

This does require you to know yourself a bit, but don’t worry! You get to know yourself by trying this process out. The art to training is picking yourself up again when you lose the pace. This happens to people of all levels of fitness and experience. The demons can come back! You think you’ve lost it, everyone else is fitter, you’ve not trained hard enough, it’s all over arrrgghh!

Ok so for example take someone who hasn’t really trained before as an adult feels totally bewildered by exercise and fit people but dreams of having a super fit hot bod! The answer is: it’s all possible. The method is:

Little by little: do one thing each day that’s more than what you did before. No matter how little it is. If it’s more it WILL add up.

This person could try:

1) 10 half press ups a day.

2) or, go outside first thing in the morning and walk/jog for 10 mins.

3) or just take 5 minutes to be still, in a comfortable seated pose or lying down and be aware of your body. Allow your ‘mind’, identity, consciousness to connect with your physicality; muscles, bones, blood, breathing. And that’s it!

Even not managing to do this everyday but just aiming to do it and managing 3 times a week or if you’re lucky 5 (!) will make a difference. If you can focus on the process and allow the goal to be present but not overwhelming, to excite you but not crush you and to fuel the activity but not prevent it, you will begin to see results.

At the heart of this philosophy is patience. It might just be that the process is the point not the product em (or goal). The rhythm of the routine has to take over and for a moment become the product itself; you feel good after doing it, so you begin to do it because you feel good, then all of a sudden you forget about the big goal of hot tight bod and just enjoy doing it, being it!

In doing so you change just a little as a person/personality, your body changes in reflection, your cardio vascular organs begin to work just a little harder, become a little more efficient, your heart and lungs will grow a little too and you feel a little bit better about everything. Then you notice a result (maybe you lose an inch around the waist!) Just a little result. And once you have your hard ‘little’ fact it’s easier to convince yourself to carry on. You’ve got evidence now!

When you reach this stage you’ve grown enough physically and emotionally so that you’re naturally ready for the next stage. A bigger workout!

The beauty of this is you begin to really understand yourself. Inside your gut you know when you’re ready for something. There’s lots of outside social pressures that make you feel wrong for taking your time to do something. No. When it comes to exercise and physical growth you’re allowed to develop in your own time. Build a firm foundation of confidence physically and emotionally.

Your 10 half press ups a day may feel like nothing in comparison to what you think other people are doing. If it’s more than YOU were doing before then it will make a difference to YOU. And when you’ve become at ONE with that routine, you will feel ready to try something more, maybe add 20 crunches a few weeks later or months! Who cares. It’s ok.

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Size 18 to a size 14: Marie’s story

Outdoor Adidas gym in Homerton.

Outdoor Adidas gym in Homerton.

Running in Wick woods. Beautiful green space in Hackney Wick.

Running in Wick woods. Beautiful green space in Hackney Wick.

Marie has been training with me in East London since October. We’ve been doing outdoor fitness sessions once a week including: running, skipping, outdoor gym (assisted chins, pull ups, leg raises, dips), TRX and weight training.

It’s a joy to announce she’s gone down from a size 18/20 to a size 14! And has lost 10cm off her waistline.

It’s not just the 60 min training sessions we do each week that have contributed to her fitness it’s her attitude! After she was diagnosed with diabetes earlier this year Marie has transformed her diet. Her food and nutrition ideas are a massive inspiration to me. Check out her instagram account here:¬†http://instagram.com/mijosy

She’s also been training at home 3 times a week doing free weights, skipping and yoga.

So exciting to watch the progress, see how her amazing attitude transforms her body as well as inspire me with her recipes!

If you want to buy personal training sessions for a Christmas present get in touch! 30 min free consultation and food diary analysis included in all multi buys. Prices are as little as £40 an hour if you buy ten and can be split with a friend for no extra cost.

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Make training fun

Pavillion Cafe Victoria Park

Pavilion Park Cafe Victoria Park

Getting training going if you’ve had a break or are starting out (even if you’re training hard but getting bored) has a lot to do with making it fun. Start to lose the bad associations with exercise and make some positive ones.

For example I love a really well made coffee. So I train in an unconventional way that helps me get going in the morning, brightens up my day and takes away the chore element of training. I plan the run to call by my favourite coffee spots and incentivise myself by knowing: a) I have a nice coffee waiting for me so get out there! And b) after I’ve had the coffee I’ll get a buzz from a full on training run!

I’ve not met many runners that do this! The pre coffee run is a warm up and the post coffee run is training. I get a high from coffee and running/training/dancing. It’s a cardio buzz as well as making use of any adrenalin from the coffee in a constructive way.

If you’re having trouble getting motivated have a think about what would make you get out there. It’s ok to make training fun and integrate it into the things you enjoy. Don’t worry if you train in a different way to others, everyone is at different stages. All that matters is you try and do something towards your inner goals. And that’s it. You will feel good about it after and so the positive spiral begins.