1 month progresss

It is a month since I start to work with Michelle Brannan as my coach and I begin my diet. 
This month was full of new experiences and lessons. 

Diet itself was hard at the beginning but after some amends I got used to limited food and preparing everything in advance. As soon as first changes started to come, I was more motivated to keep it. I sticked to my cheat days, but the be honest only once I cheat in a full understanding of this word (where we went to restaurant and I had cheesburger and fries ;). Other 3 cheats were more like refeeds with some freshly baked baguette and some ricecakes. So carbs, carbs, carbs mainly ;)

my cheat meal after week 2

Training wise I am thrilled about my resistance trainings and still working on proper amount of cardio I had to do ;)

my regular foods: some complex carbs (wholemeal couscous), protein (oven baked white fish) and veggies with balsamic vinegar

If it comes to stats, after 4 weeks I've lost 2kg and minus 4,5cm in waist and 3,8cm in my hips. Wow! :) I couldn't been more excited!

trainings legs 3 times a week results in rounder booty ;)

But, the most importnatly, by doing that, I haven't feel that good in my own skin for years! This is the best outcome I got so far!

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 :)

Keep focus in December

Time flies and we already have December! 

When shops are getting busier, gyms seems to be more and more quiet with each day.

People tent to concentrate on Christmas preparations, buying gifts and splurging with food and warm winter drinks. It is natural, I think, but I still believe that keeping yourself on track during December will results in better energy and attitude when exact Christmas time will come. 

I plan ahead my cheat meals

Don't postpone your fitness training til January:

* you will have more energy on your trainings from some additional calories from Christmas treats

* you will feel better with yourself of eyou know that you won't binge every day in December 

* you won't have so much work to do in January because you won't gain so many kg's in December 

My strategy for December is to plan my cheat days in advance, keep on my training going and do some circuit training instead of cardio between resistance training days. 

Terrible blogger

I admit sincerely. I am terrible blogger recent days/week. 
It is all due to the fact that we are still not settled down in here, in UK. We still don't have our own apartment and share place with my man's kind family. I hope this situation will change somehow soon and I will be more dedicated to my blogging.

warm up at roing machine

If it comes to work and training, it couldn't be better. I started my own routine consisted of 3 heavy lifting sessions and 2 hiit cardio days in between. 

daily lunchboxes

I am not so strict with my diet as well, I still track my macros. I keep my carbs quite high, but I have to admit, that my body react very positive for that. 

friday flex

My current training split is: 
* back/biceps
* legs/shoulders
* chest/triceps
(I did ABS on my class and sometimes with chest day)

Beside that I have 2 cardio workouts, which are normally hight intensivity interval ones. In practice they are no longer than 25 minutes. 
Sometimes I did hiit on treadmill, sometimes by doing 15 reps of different exercises like clean up, burpees, push ups, kettelbell swings and so on. After one full month of that routine I want to track my progress by doing bodyfat percentage measurment :)

current form

Have a nice Sunday!

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!

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

Shortcut to shred

making adjustments to plan

So, it is August 1st and it is about a time to get serious about nutrition and training again. 

this is my 'before' photo - hope to see great results in 6 weeks :)

After some consideration, I will follow Jim Stoppani's 'Shortcut to shred' training and nutrition program for 6 weeks.

Trainings are based on intensive cardio sessions in between each series of exercises. You train each of body parts twice a week, having 6 training days all together with 1 rest day.

Nutrition is based on cutting calories with each week. For the first week there are 1,5 carbs per pound of bodyweight, then 1g carb and at last only 0,5g carb with high protein and healthy fats included.

Supplements are essential part of the program. They are additional to training and food, but still they may help!

my supplements :)

Whey protein, casein protein are the crucial ones, together with BCAAs, some fat burning combo (yohimbine, coffeine, l-tyrosine, green tea), l-carnitite, carnitine and CLA.

Awesome training (many pics)!

triceps overhead extensions

To be honest, I never thought that I will have a boyfriend who shares my passion for gym. But my dreams came true and now he will be mu husband! 

Later on, I didn't suppose to have friends wind similar interest and passion, but... it came true too! 

bb stiff deadlifts

Four of us had an amazing training yesterday in West London. Another gym to checked! This time Energy gym at Acton.

ass to the grass - wide squats ;)

We made a circuit training and I trained with lovely Ania :) Guys trained on their own hand. Beside new experience, we had a chance to tray Vapor pre-workout from MuscleTech which is a real strong thing! Do not overdo with recommended scoop intake ;) unless you don't want to have heart problems ;)

my favorite exercise for shoulders: bb close grip upright row

 On yesterday'straining we made:

* kettlebell swing for warming up

* db bent over row 

* close grip bb upright rows

* squats

* deadlifts

* calf raises with bb

* db overhead pullover

* shoulder press

* triceps overhead db extensions

* pull-ups (assisted)

* dips (assisted)

db overhead pullover for chest

And after proper training Ania made us delicous (and spicy!!!;)) dinner. It was a dish from Stoppani's recipe: beef stir fry for brown.

It was really great evening, I hope to have more of those here, in London :) As Ania mentioned, we made 2 training programs together but only yesterday we had a chance to train side by side and it was amazing :)