Diet week 1 update

It has been exactly I week since I start my diet and new training routine as a part of Michelle Brannan's Shape Team. 

As I already mentioned on my Facebook page, for 3 months I will be working with Showgirls Fitness and see how are my results and motivation level after. If after 12 weeks I will be in a reasonably good shape, I might think about competing in bikini fitness :) 

my coach Michelle Brannan at last Olympia contest

My 12 weeks started exactly week ago, on Tuesday. 

I have to admit that first days were the hardest day dieting I have ever in my life. Calories restriction killed me and together with very, very busy working scheldue I was terrified how I am gonna survive that next 3 months.

favourite meal of the day - breakfast :)

The is only onre reason it was that hard and it is ME only. 

meal prep in full scope ;)

I was tottaly unware that I get into trap I was alarming every one of my clients: eating too much because of tiredness and active lifestyle. I was counting my macros but I relied to much on listening to my body. And my body was sending me signals about hunger when it was not only hungry, but tired and stressed. It all result in eating too much and too often. 
When I got my meal plan and eat according to eat, for the first days I couldn't adjust. Hunger I experience was indescribable.
Luckly, during that days I was in still contact with my coach Michelle. She reacted very quickly on each of my strugglings. After few days we adjusted little my calories intake and make things easier. 

Now every day required a lot of planning. I have to do meal prep at least every second day. But on the other day, during day I don't have to think what to eat to meet my goals, everything is ready so I just have to grab a fork and eat it. 

one leg press exercise

Training-wise I am thrilled. 
I have 5 day split training and I train legs a looot! 
I thought I was keen on almost every resistance exercise, but still tried some few new for me, like one leg press. 
This exercise literally killed my ass ;)
 
Beside resistance training I have my cardio workouts. Luckly, Insanity classes count as a one of them, so only with no-Insanity days I have to do something additionally. Cardio will be definately that big change if it comes to my training since I wasn't do much cardio during winter time.

On Saturday I had my first cheat meal/free meal. I had some of them before, but that time I wasn't dieting that strictly. This time it was tottally well deserved meal.

I didn't choose anything fancy, just a toast with double cheese and ham together with some corn nachos and rice cakes. Carbs mostly ;) Nothing sweet. Again, I just realise that I don't have necessar a sweet tooth ;)





The feeling of happines while eating my toast was soooo big. I don't want to build wrong realtion with food (and junk food), but I needed that carb loading.

Now I've just send my stats and pictures to my coach and wait about her comments about how well or bad I did during my first week. 
My current form pic (I dropped 2cm in waist, and 2,5cm in hips so far):

7 days done, 77 days to go :)

Insanity UK

By the end of December 2013 I had an opportunity to become one of the first certificated Insanity instructors in UK. My gyms, Soho Gyms, were the first ones in England to introduce that format to their clubs.

With every week more and more people sign up because they want to do Insanity training. I am more than thrilled! And I can definitely say that this course was a milestone in my fitness instructor's career.

What is Insanity?
It is a high intensive interval training where you use your own body weight to do specific moves for exact amount of time with some short breaks in between.
Training itself is based on home DVD series made by Beachbody. It was that popular, they decided to introduce it to clubs as well. 

What can you achive?
This is the type of training where you definitely go out from your comfort zone. You work on your stamina and endurance but improve your strength too. As I often say to my group - you hate it during the process, you think it is too much, but when you're done you feel amazing and you have that endorphins kick! Check the video:

And here you have some moves you can expect during the class:

Is Insanty for everyone?
Class is designed for everyone, on every fitness level. You can always do low impact modification of the move.You can move in your own pace and this is not a class where you exercise to music. 

But definitely not everyone will goining to like that tempo. If you have hearth and serious back and knee injuries, you should not take it. But you still might consult your instructor before class, so he/she can help you with finding some other variations of the moves. Or propose some other suitable form of training.

Can you join anytime?
Yes. This is the main difference between DVD series and class in a fitness club. I introduce new moves and keep them changing a lot, but there is nothing like day 1 or 60. Even if you already know some of the moves, there is always room for improvement. 

Where and when?
Try class (as a guest if you are not a Soho Gym member) at one of my classes at Bow Wharf (East London). Wednesdays 7:00 PM and Sundays 10:00AM! :)

Here you have a timetable for all Insanity classes at Soho Gyms.

Hello

Finally I came back from the dead. 
I've got tooth inflammation as bad that my whole body was affected and in high fewer for last days. Finally I half fixed my problems and I am getting back to form. 

I shyly had a first gym workout this week. Unfortunately this week I will be able to train only today and tomorrow. That is why I decided to do 2 split routine. 

My this week training routine is:
split 1: front of body - chest, abs, quads and biceps
split 2: back of body - back, triceps, glutes and hamstrings

Thanks to that I will be able to at least train each part of the body this week!

Cool down approach

Having a while to contemplate my recent fitness journey I would say that for last 3 weeks I have incorporated more cool down approach for my dieting and training.
 

struggling with diet and training? ;) foto by Marek Sysoł

Last years are constant battle with my body and mind (with my ups and downs). 
The more I am into that, the more I know that without love and care for yourself, you won't achieve anything. 

You can train as much as you can and eat 100% clean but if you don't do that with peace with your inner self, you will in the end collapse and find yourself binding.

After rough start with my journey in UK and very stresfful job, my body and mind were tired. I prepared myself for photosession with Marek Sysoł and did amazing job with him and then I just simply... allow myself to relax. It is totally not my style, but I felt my body needed that. 

I took 1 recovery week from training, then gradually back to gym activity. For about 3 weeks I allow myself to eat wisely but not strictly. 

today's form

I definitely look softer, but I think it will work good for metabolism as well. While you dieting you metabolic ratio decrease, especially if you are crash dieting (drastic calories restriction in a short amount of time where your body goes to starvation mode and slower metabolism in order to stay alive). Once you eat normal or a little bit more (gradually) and don't stop training, you metabolism has a chance to recover and speed up. I hope that at the end of my 'cool approach' I will achieve exact that effect.

And do you take regular breaks from dieting?

First week at Soho Gyms

I am thrilled that I've changed workplace. My new gym and role is way more accurate with my interests :) (I am a Full time Fitness Instructor right now).

my new super comfortable uniform

I've been working for Soho Gyms Bow Wharf for the few days in a row now and I am more than happy that my duties are creating training plans for clients, doing the measurements and guiding them at gym floor.

 
I have time for my own training in between working hours and the weight section is exquisite. 

happy girl at her work

And I work in one of the most comfortable uniforms I've ever had! ;)

Happy!

New role, new gym

new workplace - Soho Gyms Bow Wharf

Today I had my first day at new workplace - Soho Gyms Bow Wharf.
I will be a fitness instructor there. My new role would be all about taking care over our clients on a gym floor - from doing induction hours and taking measurements for designing training programmes.

new outfit ;)

This is the club where I had one of the best trainings in London ever, so I am very glad that I will spend there more time :)

and new neighbourhood

Soon I will start a new training routine, since I know where and how I work. Yupii! :)

I'm back!

After some pause from blog I'm back and ready to start a new chapter of my English journey.

making off latest photosession

Over the last couple of weeks I finished my Stoppani's program as well as work for LA Fitness. I got another job offer which was even more into my interests than sales. From today I will work as gym instructor/general assistant for Soho Gyms :)

Finishing my work for LA Fitness was at the same time as I had my trip to Poland planned. It was a great ending of some chapter for me, my first chapter of my life in UK.

 

Over last week I had a photo session, then break from gym (recovery week) and dieting. I spend quality time with my closest, eat natural and home-made food and try to relax as much as possible.

made by Marek Sysoł http://foto.sysol.pl

As I mentioned, I finished Stoppani's "Shortcut to shred" program. Honestly speaking, due to my very demanding job I did 80% of the program, but still I was satisfied. 

Marek Sysoł http://foto.sysol.pl

How was effects of the program? I think that pictures from my last sessions speak for themselves :)

I start this week with new energy and excitement! How about you? :)

Sometimes you have to take step back...

yeah, one of those bad days

On Friday I found myself drained from stress, trainings and dieting with horrible mindset and in terrible mood. 

My new job is very demanding and time consuming, so I have to adapt to new, longer working hours and more stressful environment. Combined with exhausting "Shortcut to shred" trainings and low carb phase of diet, it resulted in Friday's mind&body collapse. 

my weekends remedy - normal amounts of carbs and green tea at starbucks

But I took my weekend off and charged batteries. 
I did a step back and treat my body better, give it more sleep and food (since I started to getting cold as well!).  
Three things always helps me getting better: good food, sleep and shopping. And I did exacxtly all of them ;D

week 4-5 "Shortcut to shred" form with some stress and job related distractions

My weekend, beside mental relax, was quite active though.

On Saturday I had my personal training session where I mastered deadlift technique. 
As a new LA Fitness worker I have to check classes, Personal Trainers and other facilities to make sure that I know what I am offering to our clients. That is why I had my PT session on Saturday. 

deadlift are one of the best whole body exercises but only if you do them right!

An hour with a trainer was challenging and I enjoyed it very much! I am finally sure about my deadlift technique (I found it hard to check my own form while exercising) and was reassured that my squats technique is perfect! :) After that we trained in a park with Meggie :) 

we trained at Green Park again :)

Today I joined Body Conditioning class, followed by yoga session, quick swim and relax in jacuzzi.
 

quick relaxing swimming session in our renewed swimming pool at LA Fitness WIQ

I am not keen in yoga, but my body and soul needed that and really enjoyed that form of activity and stretching. Perfect! A already feel better :)

I hope that I've charged my batteries for whole week and I won't find myself in a place like on Friday again

Summing up the week

Saturday and training outside just right to Buckingham Palace :)

Since I started my job, my free time amounts extremely decreased. I will just sum up the last week then and try to be more detailed in upcoming week.

pic from Saturday's training at LaFitness Waldorf

- I had my first time of month close in the sales at LA Fitness, ufff! whoever works in sales will know how busy it can be then!

post workout pleasure for a dieting girl

- despite business I followed 'Shortcut to shred' nutrition and training plan which I am very proud of (starting week 5 next Tuesday)

- I started phase 3 of nutrition plan which is a low carb one (with one oppcarbing day in the week) which, surprisingly, wasn't so hard to follow

- I did 2 additional light cardio trainings in the park as well during training with Megi (cheers!:))

Sunday's lazy cooking - this is what I love! preparing stir biff

Crazy week!

totally tired but happy :)

I survived my first week of trainings at new work! I have to say that it was the most challenging and instructive time in my life for like 2 years! :)

I've had my training in sky scrapers area

I definitely went out from my comfort zone, learned sales basics, met lots of new people. I am impressed how LA Fitness is structured and organised. 

There is a procedure for everything which happens in the club which gives you control over everything. My training was designed to give me the overall view how I will be working and checking all the competitors as well to see how we differs from them. 

Amazing! 

LA Fitness Waldorf is based next to Hilton Waldorf hotel in amazing musicals area, Covent Garden

First day I spent at LA Fitness St Pauls, checking out one fo Membership Advisor's work. Then 2 next day were dedicated to Sales Foundation Course. Led by Regional Sales Managers and Directors, I was impressed how easy one can learn from others by using different learning techniques. Last today I spend at LA Fitness Waldorf. General Manager dedicated so much from his time just to explain me how it is my work about. I am so thankful for that experience!

 

This week was so busy, crazy and exhausting, you may guess it was not so effective from my 'Shortcut To Shred' perspective. I did have my days off from training because I was too exhausted to train after 11 hours shifts. Regarding diet - I did eat no more than 1g carbs per pound of weight, but found it difficult to eat within 1800 kcal. I had 3 days off instead of 1, but there is still Saturday and Sunday to catch up :) 

 

 

This is the moment when keeping up with trainings and proper nutrition gets heavy - once you are too busy to find a time to prepare food and so tired to get your ass for training. I will manage everything properly next week!

New place of work

After 3-4 intensive weeks full of job hunting, interviews and checking out London's possibilities, I found my dream job! From tomorrow I will be trained to be membership sales advisor in LA Fitness gym, at West India Quay :)

I am excited for the new possibilities and challenges and can't wait to start. This position will be continuation and upgrade from what I did in Norway, in bigger and better organised fitness club. LA Fitness in third leader in English fitness club branches. It was Britain 2011 best health&fitness mark as well :)

In upcoming weeks I will also try to incorporate some of trainers/grouptraining classes to my schedule as well, not to forget how to work with clients in a training field :)

That all means that this Sunday is my last day totally free from work. In upcoming months I will be very busy, since I would like to start my Personal Trainer course as well. Let's use this Sunday right!