Susan's Fit Diary

Tracking my fitness journey. Follow me for progress, tips, motivation, inspiration and recipes I discover along the way!

[susansfitdiary]

W.O.W. (Women On Weights) - My experience at Evolution Cork

From my initial consultation, the level of expertise and professionalism at Evolution was apparent. There is no “one size fits all” plan and this is something that the guys at Evolution know all too well. Having a demanding career it is easy to make excuses, but my plan was so tailored to me that it even catered for the times when I would be “too busy”. My training and nutrition plan was designed and individualized specifically for me, for my goals and needs. Having a trainer not only guides you, but keeps you accountable.

I like every woman, wanted that enviable hourglass, trim, lean figure; the confidence to strut around in my bikini on holidays! The key to my success was learning to lift heavy! The myth that women who lift weights will become bulky and manly is rubbish! After only 4 weeks training at Evolution, I was down nearly 2 dress sizes. Friends, family and work colleagues asked me what I was doing and when I told them it was simply eating clean and following my training plan of weights and cardio, the response was 9 times out of 10; Would you not be afraid you’ll get manly lifting weights?! The answer is NO! I dead-lifted my body weight the second week and improved on this week on week. Not only was I proud of my gains in strength but it confirmed the lack of truth behind the myth that is, women shouldn't lift weights.

  With the nutrition plan, the key is being prepared; failing to prepare is preparing to fail. I was never hungry on my nutrition plan and I enjoyed playing around with different ways of preparing my food. All the trainers are so knowledgeable and approachable, if there was anything I was unsure about I could bounce ideas and questions off them (and I had questions!). As I mentioned above, accountability is very important but so is support. Everyone at Evolution takes pride in every client they train and are as enthusiastic about seeing results as the clients themselves.

The benefits of the programme for me were endless; weight loss, body fat reduction, toning in all ‘those’ areas - from arms to stomach, my skin was clearer, my hair felt healthier, my mood was elevated, I was more confident in myself in all situations including social and professional, I had  more energy, I slept better…  I would say to any woman, just go for it! Join the W.O.W club!

[susansfitdiary]

Day 11. Best Laid Plans...

I had planned on having a full rest day but ended up going for a hike with a friend. The route was new to me, so she was leading the way. It was a hard walk and this girl can keep a pace! I mean I had to intermittently jog to keep up! It's fantastic to have someone like this, who can motivate and be company, making something as simple as walking a serious challenge!

Today my boyfriend and I had planned on going to Kinsale for a walk around the town and beach, but as the saying goes, "best laid plans of mice and men, often go awry." The sun disappeared and it was actually quite cool. We instead opted to go to for lunch and then the cinema. This was my first meal in a restaurant since beginning my new nutrition plan, and as I am not having a treat meal until next week, it had to be in line with the guidelines of my plan. 

We went to Nando's, not the most unhealthy eatery, but even still, I was regimental about my food. I had a quarter piece of chicken (less the skin), side salad and some corn on the cob. While these are all terrific natural foods, it is the hidden extras that you have to be careful about. For example, I made sure to ask did the corn have butter on it, and if so could I have it without. Likewise with salad, so salad dressing, just some balsamic vinegar. 

After lunch, it was into the cinema. This again was a point to avoid junk. I had some snacks and a protein shake in my bag just in case but to be honest, after my meal I was satisfied and didn't even crave any junk. The takeaway here, be prepared for the unexpected. A few nuts or a piece of fruit may be enough to take the edge of a craving and give you something to chew on. If you did not have them, you may be tempted to have something you were trying to avoid.

[susansfitdiary]

Day 10. Life Gets In The Way Sometimes

A tad late (and short) but here is day 10. I got in my workouts, both weights & cardio and boy were they good sessions! I deadlifted 80kg and I did 30 minutes of interval work which included eight sprints! I was super happy with the deadlift as this was a goal I had set myself the week before.

Weight in I was down, not as much as I had hoped but still a loss none the less. Slow and steady is the best way and with my strength going up, I was happy. 

The day was sunny and warm and so dinner was BBQ and my brother and sister came over. Grilled chicken and veggies. Delicious! With family and friends. A very chilled out Friday evening.

[susansfitdiary]

Day 9. Sunshine and Salad

Day 9 already! This fortnight is flying by! The sun has come out, it being Ireland, this is big news! Personally, I find it much more enjoyable to eat salads and lighter meals when it's warmer. When it's lashing rain and bitterly cold, a plate of Cos lacks appeal.

So this weekend will be all about BBQing. To this end, I will be preparing alternatives to the traditional calorie, salt and fat laden foods associated with it. Grilling is in fact an incredibly healthy way of cooking, as well as adding tremendous flavour to meats, vegetables and even fruit!

Final weights session of the week tomorrow, back and biceps. Can't wait for deadlifts in the morning! After that, planning, planning and more planning! I have a list of the lists I must make! Next week I am back to work so I need to be super organised so my healthy routine doesn't get messed up. As I have said before, failing to prepare, is preparing to fail. Something new I am going to do, is make a list of my goals for the month of June. I hope to do this on a monthly basis and at the end of each month make a new list of goals and evaluate the old list. 

[susansfitdiary]

Day 8. Introducing Intervals

One week done! Still loving training in Evolution Health and Fitness. Trained chest and shoulders today. Tough workout as usual but enjoyed it. Some exercises I had never seen before. Switching it up makes it interesting and fun. Keeps the sense of excitement in the workouts. 

While my nutrition is still on point, I definitely struggled with cravings today. I held tough and didn't give in, but all I could think about was my cheat meal next week. To overcome my cravings, among other things, I try to think about how I felt in the gym, when I was working out. Then I ask myself, "do I really want to undo that good, hard work?". The answer to this question is a resounding NO!!! 

Today I introduced interval training for my cardio. I downloaded the free 5K Runner App. I found it super easy to use, although I did jump a little the first time the voice told me to run. 

I would recommend this to anyone looking to start getting into running. User friendly and clear instructions, like a little personal trainer in your headphones!

[susansfitdiary]

Day 7. It only takes 4%

Almost a week down of my new regime and it was a super busy one! I had so many errands to run and inevitably I got delayed during the day, which in turn messed with my scheduled time to workout. I like to time my meals and workouts, so that I am never too full or too hungry while training. It is all to easy to say, "I don't have time", but when you think about it rationally, one hour is only 4% of your day!! So whatever your chosen exercise is, take the 4% and make yourself 100% happy!

It is often said that, it gets easier. I can't certainly testify to this. My DOM's this morning were nothing compared to last weeks. I had a teacher in school, who used to advise that when doing homework, you should complete the subject you least like/find hardest first. Get it done, and then everything after seems easier. I think this sums up how I feel about my training. The way my workout is set out, each training session targets a different area of  body. The way they flow is in line with my preference of body parts to train, so as the week progresses, I enjoy it more and more. Simple things like this can make a world of difference to your mindset and motivation.

  One of my many errands today included some online shopping, all of which was fitness related! I posted a pic on instagram. One thing I did purchase was Optimum Nutrition BCAA's. I plan on introducing these into my supplementation routine. I will be doing a review on these and my other purchases in the near future after I have trialed them! 

[susansfitdiary]

Day 6. Leg Day, Round Two!

Leg day, dun dun dunnn... My love/hate relationship continues! As usual my trainer was on top form, mixing up my workout. I don't think I'll be able to say that any two sessions will be the exact same. Jumping lunges to finish, absolute killer! An exercise that anyone could do at home or when traveling or can't get to a gym. You'll definitely feel the burn!!!

I changed things up today and trained in the evening. I prefer to workout in the morning times, but my boyfriend was coming with me, so the evening time was better for him. This in itself was a challenge, as regards my meals. I normally have meal 1 and workout an hour later. Then I can have meal 2 after, so I applied this approach to the afternoon. I had meal 3 a little later then usual, in turn meal 4 was later with meal 5 after my workout. It's all about figuring out what is right for you!

I did some experimenting with recipes today. I made an adapted version of Jamie Eason's Turkey Meatloaf Muffins. 

http://www.bodybuilding.com/fun/video-jamie-eason-turkey-meatloaf-muffins.htm 

I omitted the oats and added in a grated courgette and a diced red pepper. I cannot recommend them highly enough! I'm not the biggest fan of turkey as it can be quite dry, but the addition of the courgette helps keep them nice and moist. They are also super convenient for travelling or you can freeze them and just reheat them in the microwave for a fast healthy meal in minutes.

With it being leg day, meal 5 was a fillet steak, juicy and pink, just how I like it! Carb free but made my faux mash out of cauliflower. Simple to make. Cook frozen or fresh cauliflower, I like to steam it. Then mash it or blend it so its smooth, and season to taste. I made some caramelised onions for good measure, made without any fat or sugar! Tasted too bad, to be good, but all simple, honest, delicious food!

[susansfitdiary]

Day 5. Sunday Funday!

I had plans made with my sister to go to a beauty and fashion event today. For me, Sunday's were always my binge day, probably undoing all my hard training and clean eating from the week gone before. So, having a plan of action for the day was great to keep busy and away from the temptation of sitting on the sofa munching. 

After that, it was home to relax and watch a dvd, but I managed to trick my boyfriend into coming for a walk with me! LOL. It was a challenging 50 minute walk with long steep hills! 

The hill begins,,,, 

Sunday was an active rest day with clean eating and plenty of plans. I find keeping busy is a great way of taking your mind of foods you are craving and of course, burning calories! 

Leg day tomorrow! Bring it on!!!

[susansfitdiary]

Day 4. Will Power!

Today was an active rest day and so, I went for a hike around a woods near my home. It was a magnificent day for it! Sun shine, music and beautiful surroundings.

This evening my will power was seriously called into action! My sister invited me over to her place for a BBQ, my first "outside" meal since beginning my new nutrition plan. I say outside as all my other meals have been in the safety of my own home, away from temptations. She knows what I am trying to do and she was quite accommodating. I brought my own beef from home, as I knew it would be portion controlled, free from secret seasonings and sauces. I had the veggies that were grilled, simply requesting that there was no oil put on them. I then filled my plate with green salad!!! It was delicious! 

I was thrilled that I got through without caving, as my sister never fails to put on an amazing spread! Not to mention the sangria, wine, beer and other drinks that were flowing. It was a challenge, but my will power was stronger!

[susansfitdiary]

Day 3. Earn Your Shower!

I rounded out my weights regime this week with back and arms today. I was determined to go in and kill it this morning. I did just that, dead lift = 70kg. I definitely earned my shower after that workout.  

My weekend is going to be two active rest days. I am hoping next week to start slowly introducing some jogging/running back into my cardio. After the initial shock to the system of the new weights plan this week, I stuck with walking for my cardio, but I want to challenge myself a little more each week with both weights and cardio. 

My plans for the weekend include meal planning, grocery shopping and experimenting with new recipes in the kitchen. I am going to try out one of Jamie Eason's recipes, as recommended by Lucy of projectlifting on here. http://www.bodybuilding.com/fun/video-jamie-eason-turkey-meatloaf-muffins.htm

They look delicious and they are so convenient for on the go eating!

Even thought my muscles ache all over, I have loads of energy! I was so productive today. Exercising gives the body so much more natural energy and when combined with clean eating, its an amazing feeling. I can add this to my list of motivators! 

[susansfitdiary]

Day 2. No Pain, No Gain

Day 2 was a booty call this morning, with chest and shoulders!  I know it was a good workout, because even lifting my fork to my mouth this afternoon was a struggle! 

Still enjoying the nutrition plan. First full day of meals 1 to 5 and they were all delicious. I had a few nutrition questions this morning, for the guys at Evolution and it is great to have a solid base to have them answered from. One can search on the internet and find several different, even conflicting answers for the same question. So, to have this opportunity is fantastic!

While doing my cardio this evening, I was thinking about my different reasons for motivation. We all have those days, when we think why, but staying motivated is so important. I love reading all the motivational tweets and watching the motivation videos on YouTube. They just get you going! Then there are those days when you have to dig deep, drag yourself up and struggle to resist that food you are craving. Its not always easy. This is when those deeper motivators are so important. Something else to focus the mind on. The mind is an incredible thing, just don't let it work against you!

[susansfitdiary]

Day 1. Failing to Prepare, is Preparing to Fail!

Today I had my initial consultation and I must say, I was very impressed! For what could be an uncomfortable situation for anybody, it was handled with such professionalism, while still maintaining a friendly atmosphere. I felt completely at ease and relaxed, even though I must admit my measurements may have been cause for alarm! 

After my physical evaluation, it came time to discuss the nutrition part. This was something I thought I had reasonably under control, but on digging a little deeper and speaking about a typical "bad" day, I even surprised myself. This was definitely an "ah ha" moment for me. As the saying goes, "one bad meal won't make you unhealthy, just like one good meal won't make you healthy." After devising a tailored nutrition plan, which incorporated both my tastes and lifestyle, the implementation of this new nutrition plan was hashed out at length, mainly due to me asking what if's? The moral I took away is in the title of this post and I will repeat it again as it is just so important. Failing to prepare, is preparing to fail. 

Next, it was time to work out - leg day - and they were hit hard! I am expecting serious DOMS!!! The one to one attention makes an incredible difference. Little short cuts or bad habits I may have had, could not be hidden from the watchful eye of my trainer. I think he may need to learn to count though, as my twenty definitely came a rep or two before his! Ha ha. All in all, the workout was tough, but enjoyable. The first one is always going to be the toughest so I am excited for day two!

This afternoon, armed with my new nutrition plan, I made my grocery list and headed out to pick up what bits 'n' pieces I needed. As I navigated the supermarket, avoiding old favourites and instead filling my trolley with super foods, I got excited to start preparing meals.

Above is my impressive tupperware collection and my first lot of meal prep.

One thing I definitely have to my advantage, is my culinary training. With this knowledge and understanding of flavours, I am going to keep my meals fresh, exciting and enjoyable, while still staying within the parameters of the plan. Dinner this evening was delicious! Pan fried Seabass, steamed broccoli, grilled courgette and red peppers. Not a drop of oil, or a knob of butter in sight! Real Irish Butter... my biggest vice!

My first day was rounded off with a walk in the beautiful sunshine, with one of my girlfriends. Recruiting a friend is a great way to exercise and catch up on the gossip at the same time! 

[susansfitdiary]

My Online Journey Begins...

So for those of you who follow me on twitter, I have been eluding to something new and exciting happening. And here it is, today I signed up for 12 weeks of personal training under the supervision of a fantastic gym co-owned by a good friend of my boyfriend. By all accounts this is the place to go for results and I am excited to get started! 

I had been following a weights/cardio programme I devised myself. My nutrition was mostly on point but I decided it was time to step it up a level and there is no time like the present! 

Taking my inspiration for Savannah of Muffin Topless, Dana Linn Bailey and the Tone It Up girls, I intend to post progress photos, tips, tricks, reviews, recipes and anything else I discover on here to help other girls like myself. I love the support that the fitness community offers to each other and I want to do my part to help in that motivation.

So as I embark on this next chapter, I feel as if I am having my last supper tonight. The sun finally came out here, so it was BBQ for dinner and now I am kicking back with a glass of wine & a slice of chocolate cheesecake. 

As every fittie knows a cheat meal occasionally is a healthy part of the plan, but as I will be working with the trainers on a tailored nutrition plan, I wanted to get it out of my system ahead of commencing in the morning.