Day 3 of the 5 day challenge

Just a quick post to share with you a delicious meal i had this evening as part of the 5 day challenge

• 2 Turkey sausages
• Roasted veggies 
• & sweet potato

Ive not had turkey sausages before but they were so yummy!! Really tasty. Have you tried anything new recently? I'm feeling really good after 3 days of clean eating, i hope if you are joining in you are feeling the benefits too!

I've also had a crack at working out my macros in terms of the lean gains training programme think i've done it right but i'm not sure now how i'm going to work out kcal from protein, fat and carbs...not sure i have the time to do it to be honest...but i'm going to give it a go soon.

Any way 

Lots of hardwork & dedication

Whim #7

Okay its monday again...i have 2 weeks until i go on holiday...so its time to suck it up and clean up my diet....and you are hopefully doing it with me...ITS DAY 1 of the 5 day challenge! So if you are joining in today i would like you to do monday madness 3 (last mondays workout) and obviously follow the meal plan i uploaded on 'are you ready for the challenge'...wahoo!!

After todays workout (which i will upload later) i have decided to focus on team work this week and encouraging others around you! I love the people i go to the gym with in the morning they are so motivating it keeps me going even when i want to stop...and my mumma keeps me going at home...so find someone to work out with or someone to eat well with...share with them the 5 day challenge and ask them to do it with you...you can start tomorrow, it doesnt have to be today :)

But if you can't find someone to workout with you and encourage you, have no fead i have found you someone who will never let you down and who will always give you encouragement

What a beautiful man! so remember when you think you can't get your bum to the box RYAN WANTS YOU TOO!! 

so in the spirit of team work, spread the love, share him with everyone you know, as much as you want to keep him for yourself...THERE IS NO I IN TEAM!

happy monday!

Lots of handwork & dedication (and as my aunty said yesterday constancy)

 

Throwback Thursday

Oh my gaaawd I've just finished an intense hour spin class I had sweat dripping everywhere it was disgusting, sweat burning my eyes, dripping from my hair it was gross but hey a gym isn't a place to look pretty as the saying goes if you still look good after a workout you clearly didn't workout.

Anyway I thought on this glorious Thursday I'd have a lil throwback and have a look at how my nutrition has changed over the past 2 and a bit years, I've gone from one extreme to another and honestly can say in terms of my diet I am in the best place I've ever been...

So my diet from my fat days...

I was at university and looking afterward clearly wasn't a priority! It makes me feel sick to look at this. 

From my weight loss days

This was quite a scrict diet I put myself on which clearly worked as I lost 2 stone, but it only worked because I created such a huge calorie deficit, it wasn't healthy and if I was to do it again I would go about it completely differently I so went to the gym every morning and done the 30 day shred in the evenings 

And now...

Has your diet changed much? Are you making healthy decisions that are good for your body? Is there anything you should probably change?

here is alittle clear up from Al in response to my headache from nutrirition:

All the items listed here can work in a weight loss diet! How? Because the only real factor in weight loss is eating less calories in a day than your body needs to survive! So whether you eat high protein, low carb, high fat, etc etc..... The over riding factor is the total calorific intake in a day! The main difference is that if you train alot and want your body to look toned and lean and repair with less injuries, it's a fact that you need to eat protein every 3 to 4 hours and lower carbs after lunch ready for zero blood sugars by the time you go to bed! All athletes in the world eat this way and they look their best doing it! Ps.... Whey protein powder won nutritional supplement of the century years ago as it has so many health benefits.... Anti carcinogenic was one of them!  eat well  x Al

Well i'm glad thats cleared up a bit :) Anyway have a good Thursday evening! 

Lots of hardwork and dedication 

Total Insanity

Morning all,

I don't usually go to the gym thursday mornings because it's my day off work! However yesterday after the class a group of us decided we would come down the gym and in the dance studio we would do insanity, and i can't resist a bit of Shaun T so i decided to go, even though rumour has it he is gay :(.

My aunty lent me insanity a couple of years ago but i didn't have the room in my university house to do it...but i watched a couple of them and OMG i wanted to die just watching them, i did try a couple when i was home and they were good so i thought i'd give it a go this morning and it was so good, it was so different to what we do in the cross fit classes so it was good to mix it up and you don't need any equipment.

Now i'm not saying go out and buy this as it is over £100 and i wasn't sure if i would be allowed to make a printable of what we did because i wasn't sure if i could get in trouble and get my blog cancelled (waaah!) and it wouldn't really be the same intensity or pace.

BUT have no fear

I found the video on youtube muahahaha some guy has filmed himself doing it but you can hear all of Shaun T's instructions....i would do this for you but i look like a dying seal when i workout and it might be a little embarrassing, however our little fitness group who i like to call team awesome are hoping to get T25 and do it some mornings so i might see if they would mind me filming everyone if not i might just suck it up and brave it  :)

And if you want more subscribe to this guys youtube channel he has them ALL!!!

So this is your thursday workout i hope you like it, i know you can't see Shaun T but print a picture off and stick it next to your laptop YUM!!

I would just like to take a moment to thank everyone who has been viewing, following and actually using my blog! I usually get around 100-200 views a day depending on how many posts i put up but today my blog has already been viewed 300 times!!!!!! before i even posted so thank you so much <3

Lots of hardwork and dedication (and Shaun T loving)

feel the burn three

Hi all!

Welcome to feel the burn three, your hump day workout!

please excuse the squiggly lines, as i've said i'm having to make these on word and when i print screen i sometimes forget to removed the stupid lines...unfortunately i shut it down without saving it!

Anyway, as all feel the burns, it is circuit training...i've changed a few exercises so that you can do it at home with little equipment...

okay so butt blasters...i didn't no what to name this station but it hurt my butt so thats how i came to the decision...

find something to put your feet on so that you are in a declined push up position (hands lower than feet)

then step one leg down, return it and then alternate with the other leg :)

Hope you like your hump day workout! 

Lots of hardwork and dedication

Monday madness #2

Here is your monday workout...its a toughie but so good! Make sure you push yourself, if you have access yo heavier weights, try lifting heavier it doesn't matter if you have to drop back down but how can we expect to change if we do what we always do?

So this is part of the monday madness series, which belong to Lloyd. I decided it would be easier to name the workouts the same thing (based on which insturctor came up with them) so that if you prefer a particular style of these workout you can maybe do the series of them when there is enough. 

I hope these printables are okay, unfortunately i no longer have access to photoshop so i am having to do them on word...

Enjoy the workout...you can tweet me to let me know you are doing it @daniellejade0 or if you want to send me a sweaty pic on instagram its @myfatscrying - get social media active people and let me know what you want to see! 

Happy monday!

Lots of hardwork and dedication 

Bubble Butt workout

Okay have you heard that song called Bubble Butt by Major Lazer? its literally on the radio all the time at the moment so i decided that this workout should be named after this song AND my butt is killing after doing this workout so its kind of fitting.

Now in true blonde fashion i forgot to take a picture of the workout we did this morning and there was a lot to it so i've been trying to remember it as best as i can

I know it looks horrendous right? It is! try doing it while you are still a little bit hungover :( waaah! but i survived so you will too!

This is curtsy of LLoyd so if you need someone to thank for being able to 'turn around, stick it out and show the world you have a bubble butt' Lloyd will be the one :)

It is truly an insult to music that song but unfortunately its kind of catchy so download it turn it up loud and begin this workout!

LEt me know how you are finding these workouts! Are they to hard? do you want anything a bit easier? bit harder maybe? or anything else, just let me know!

Anyway im off to attempt to make some peanut butter cups, wish me luck!!

Lots of hardwork and dedication

Whim #5

Monday morning again...

Now i am only assuming that girls are reading my blog and following it (sorry to all the boys out there if you are following this) but my phone is broke which means the image i had all ready for this fine monday morning i can no longer access so as always i went to interest and i stumbled across this and thought it would be rude not to share it with you

Yuuuummy....who doesn't love a bit of ryan gosling so set you up for a good week? So if you are thinking of skipping your beginning of the week workout think again...you wouldn't want to disappoint Ryan would you?

I've already done my monday morning workout and my god it was a KILLER!! but i'm 100% sure Mr Gosling was impressed with me.

So i shall be sharing with you todays workout a bit later on when i finish work along with some other exciting stuff :)

Speaking of work, i have a new job, and for all my sudbury readers i would LOOOOOVE for you to pop in and see me...i now work at the Coffee house down Gainsborough street (opposite prezzo), they do all sorts of yummy things including freshly made sandwiches and salads, granola pots and if you are having a cheat day some cake and the best coffee ever....PLUS fresh smoothies and iced coffees for this glorious weather

I would really appreciate if you could all like the facebook page 

https://www.facebook.com/coffeehousesudbury?fref=ts

Have a good monday, check back later for your 'bubble butt' workout

Lots fo hardwork and dedication

Feel the burn workout

If unlike me you are feeling fresh today here is a workout for you to do on this sunday afternoon! I did this the other day and it sure gets your heart rate up. I've changed a few of the exercises so that you can do it where ever you are. However, if like me someone forced you to drink waaaaay to much last night why not just try this one in the morning :) I don't drink very often so when i do i suffer big time with hangovers...boo!!

So i've made it in to a printable again so that you can take it with you and this time you can tick off each exercise as you go :)

Steve put this workout together, his circuits are always cardio intense so they are really good for getting that fat off :)

Enjoy your sunday!

Lots of hardwork and dedication

TGIF WORKOUT

Morning all,

IM OFFICIALLY A GRADUATE!! and now have much more time on my hands...i have so much to blog about that i'm not sure where to start, i have a lot to catch up on so make sure to check back regularly but i thought id just give you todays workout and then sort of work backwards over the weekend!

So i thought id try something a little different today...i created a little image that you can print and take with you as i know that sometimes there are a lot of exercises to try and remember so here it is...

It should take around 30/40 minutes to complete but don't worry if it takes you longer just remember to keep good form and do it with 100% effort! So most of the exercises i have modified so that you can do this workout at home but if you have no stairs just go ahead and do mountain climbers for two minutes!! 

For the Bicep curl to shoulder press just take a weight in each hand or something heavier and use two hands, curl it into your chest and push above your head :)

Press ups to failure basically means do as many as you can until your body won't physically let you do any more, you should be able to do 100 if you drop down to your knees but this should make you burn out :)

I hope you like the little design and that it makes it easier for you to complete these workouts...Oh BTW Duncan put us through this workout so as always if you are looking for someone to thank or abuse head over to https://www.facebook.com/ZestGym?fref=ts

Have a wonderful weekend and remember to keep active and make smart choices that your future self will thank you for!

Lots of hardwork & dedication

Your hump day workout

This morning we done an awesome cardio burn circuit and I can't wait to share it with you BUT a lot of my readers don't have access to the gym so I'm going to make it into a little printable that you can take anywhere even the park :) I mean why not make the most if this weather and catch a tan while working towards that body you so desperately want? So i shall do this sometime over the weekend as i am GRADUATING tomorrow so dont have the time today or tomorrow :)!!

So as a little workout (though dont be fooled its so hard) I thought if share with you the 100 BURPEE BURNOUT oh yes it will make you sweat but it's very satisfying :) 

So you do 10 of each variation of burpee - there are 10 variations hence the name 100 burpee burnout :)

So some are self explanatory some not so much...

Down down up up - do your burpee when you are in the press up position go down to your elbows push back up to your hands then jump up -that's 1 

Half super man - burpee, then when your in the press up position lift opposite arm and leg, then switch then jump back up  

One arm and one leg are exactly that....make sure to switch over half way through these two sets 

Front kick - burpee, get up and kick out in front of you on each leg

Shoulder tap - burpee, when you are in press up position tap opposite hand to shoulder, do both shoulders then jump up

Hip twists, do the same as down down up up, when you reach the down position twist one hip to the floor and then the other push back up and jump up 

Leg swings - do your regular burpee but instead of jumping the legs straight behind you, jump them to the side 

Tuck jump burpee - do a regular burpee but thus time when you jump up you are going to do a tuck jump :) 

And that's that, it should take around 15 minutes so what I want you to do is run 1 mile before and 1 mile after to make this into a full workout

Enjoy!! 

I think I might upload a video of this so you can see me doing it but that won't be for a few days :) so have a go and just make sure you sweat 

Lots of hardwork & dedication

Luck has nothing to do with it

There are a small handful of people in this world who can stay slim while eating a load of crap and very rarely working out...which everyone thinks is great and become envious...but why? no matter how slim a person is, if all they do is shovel fat ridden sugar infested foods into their gobs then they are not healthy...your body shape doesn't determine you health and while yes being slim is great surely your internal health should mean a lot more to you? (plus if you make smart choices with your food your body will show the world your smart choices)

But what really bugs me is that i don't stay slim while eating a load of crap, in fact if i even sniff as much as a chinese takeaway i'm sure i gain 10 pounds, so when people say 'you're so lucky you're so slim' it really gets on my nerves because luck has nothing to do with it. I workout nearly every day and 2 or 3 days a week i workout twice a day....i am always conscious of what i put into my body (obviously apart from cheat meals) so thats how i stay slim...and its not easy, in fact it is actually quite hard to have strict control of what you eat...working out is the easy bit...how hard is it to go and workout for an hour i mean you have another 23 hours in the day and thats where its hard because for those 23 hours you must control what you put into your mouth. But its not impossible you just have to want it bad enough

So if its not luck what is it? I keep saying it over and over and in fact i sign all my blog posts with it...it is sheer hard work and dedication nothing more and nothing less.

So put the excuses away stop thinking that luck has missed you out and go clean up your cupboards and go kick some ass in the gym!

Have a great tuesday! also check back later for a kitchen disaster that actually turned out to be a kitchen revelation (well i think so anyway), its zesty healthy and sweet but above all its super clean and super good for you....

Lots of hardwork & dedication

Monday madness

Afternoon all

have you worked out yet? If not have no fear i have finished work and finally have time to share with you the workout i did this morning...This one is curtsy of Lloyd....so remember if you do this workout and want to thank or abuse him head over to the Zest facebook page and let him know.

Now i'm not going to lie it was a HARD workout but it is extremely satisfying when you have finished it.

 But what Lloyd fail to write was that tuck jumps are actually squat to a tuck jump...i no he led me into a false sense of security as well.

So on round one do it exactly as in the picture
On round two reduce all the 50 reps to 25
and on the final round reduce everything to 15 (except stair runs and the 0.25 mile sprint)

Or if you wanna go completely crazy and have the time do what you see 3 times

Okay so if you are working out at home here are some modifications...

• no dumbbells for the burpee press? go find some cans of beans or water bottle
• No kettle bells...find something heavy that you can get a good grip on for the kettlebell swing
• No stairs...go ahead and do mountain climbers for 2 minutes
• No pull up bar? like ive said before hold heavy weights above your head and jump :)
• Knee raise's...just do 25 crunches if you have no where to hang from 

Good luck! I felt great after completing this workout and i'm sure you will too!!

Let me know if you try it :)

Lots of hardwork and dedication

Oh my quad!!

Good morning,

So I thought id share with you this mornings workout...

Yes i know it looks horrendous...and it was. HOWEVER it was a very good workout, the workouts that make you pull stupid faces like 'what the hell' and 'i'm sure i'll die if i do this' usually are the good ones...we only have a half hour class in the morning and so the big x3 that you see was a little unachievable BUT it makes you go faster to try and complete as much as you can...I managed one and a half rounds in the 30 minutes but carried on to complete two full rounds...

So here is how it works

If you are at the gym you can do every thing on the board as i'm sure your gym will have the basic equipment needed...however here are some modifications if you are missing some stairs or a place to do chin ups

do 35 burpees to warm up

THEN THE FUN BEGINS

• 25 chin up 25 press ups 20 chin-ups 20 press ups 15 chin-ups 15 press ups 10 chin-ups 10 press ups 

simples unless you have no where to do chin ups... as an alternative find some heavy dumbbells hold them above your head and jump up as high as you can)

• now go for a 0.2 mile sprint (or sprint on the spot for 1 minute 30)

shake your legs out because you are about to understand why i titled this post 'oh my quad'...

• 25 squats 25 squat jumps 20 squats 20 squat jumps 15 squats 15 squat jumps 10 squats 10 squat jumps

Now for some lovely stair runs...in the gym we are lucky to have two sets of stairs that lead to other training areas...if you are at home i'm sure you have stairs (unless you live in a bungalow which would be unfortunate for this workout)

MODIFICATION - 30 second mountain climbers

• So run up the stairs or do 30 second mountain climbers
• 10 crunches
• run back down or do 30 second mountain climbers
• 5 burpees

repeat this section for a total of 10 rounds

To finish off row 500m or if you are without a rower run half a mile

and when you finish all of that...you have completed ONE WHOLE ROUND!! so you only have two more!

NOW i would like to again remind you that i have not made this workout up...we have Duncan the instructor from the gym to thank for this torture :) so remember if you make it to the end and have time (and live near) pop in to the gym and let him know how hard it was...or if you're so dead you can't make it to the gym go to the Zest page on facebook ( https://www.facebook.com/ZestGym?hc_location=stream ) and THANK HIM or abuse him for the pain.

Completely off subject but i'm too excited not to share this news....one of my best friends Vanessa (the girl who inspires motivational mondays) won entry into the color run UK in london and guess who she asked to do it with her...ME!! and im soooo excited! I've wanted to do one for years and its finally come to the UK!! so i shall post after sunday all about the days events!!

Lots of hardwork and dedication

One of those 'urgh' days

Today when my alarm went off i really wasn't feeling a workout...but feeling like i was cheating myself i got up and went to the gym....BUT i should have listened to my body...i was tired and when i got to the gym i struggled through the workout...i didn't even make it to the end and now i feel crap...where as if i had listened to my body and had a longer sleep i would probably feel 100x better now.

So i just want to highlight the importance of listening to your body...its dawned on me that i am probably training too much (though i have cut back a bit) and i need to learn that it's okay to take a few days off so long as I go hard on the days I train and make sure I keep on track with my eating habits.

So while we are on the subject of taking time out make sure you have a cheat meal...i mentioned this the other day but it is important that you give your body what it wants rather than what is needs on this very special occasion...i call it a special occasion because that is what it should be...one meal, one day a week, nothing more! An amazing blogger i follow religiously, Cassey Ho (blogilates) likes to call it a YOLO meal, which, although i hate that saying it kind of seems appropriate because it is a reminder that while we should look after our bodies on the inside and out, we should remember that we only get on life so indulging every now and again is okay!

HERES A HANDY TIP

I don't like cheat meals because i always feel like ive gained 10 pounds and un done all of my hard work BUT one of the very nice instructors at the gym today, actually his the owner of the gym, Al, told me that the next day we should sip on water as the reason we bloat/puff up/feel the size of a house is because our skin sucks all of the salt out of our food and retains water weight....which kind of seems ironic that we should then drink water but it goes something like this

eat naughty food which is high in salt - body retains water - drinking water the next day makes us pee - pee out water retention and debloat (and get glowey skin) :)


Anyway i thought id share with you a workout of Cassey's that you can take to the gym or do at home

click here to watch the video, she shows great alternatives if you do not have the equipment :)

It is a great workout and handy to print out and take with you to the gym...i substituted hollow rocks for  40 crunches because i just cant do hollow rocks...she has others in the series...4 i think but i haven't got round to doing the others yet but i will and i shall blog once they are done!

Heres me when i did it the other day...#sweatypic

SO GO DO IT...unless you're having an 'urgh' day then go back to bed, have a bath, paint your nails, anything that is relaxing....for me im baking...i looooove to bake! today i'm decorating a birthday cake i've been asked to do...its going to be covered in so much chocolate its probably going to give them all the sugar shakes...but it's not me eating it so what the hell! Maybe ill even post a picture so you can all drool over it praying that your cheat meal will hurry the hell up!!

Anyway

Lots of hardwork and dedication

Why not try mixing it up

So i absolutely LOVE it when people tell me they are actually reading my blog and a friend of mine has asked if i will start posting some more cross fit style workouts that i do...some will be easy to do with out a gym others not so much HOWEVER i will try and give at home variations so you have no excuses not to do it!

So this morning as per usual i went to the gym at 6am, i sat down in the coffee area as we do most mornings awaiting our early morning death sentence...we entered the gym to see the WHITE BOARD...yes it is a moveable board which the instructors write exercises on which means you work on it at your own pace but you have to do a certain number rather than doing circuits where you have a set time. So im trying to remember what we did today and it went a little something like this

(warm up for 5-10 minutes before the class starts)

50 dead man press ups (go all the way down and take your hands off the floor, takes a while to master the technique)

0.25 mile sprint

50 plate lunges (hold a weight above your head and alternate lunges - 25 on each leg)

0.25 mile sprint

50 burpees

20 chin ups (if you can not do chin ups at home what i want you to do is hold a dumbbell in each hand above your head, arms straight...then simple jump as high as you can :)  )

1 mile run

100 crunches

100 squats

try this and tell me how you felt...this is how i felt...

It was such a good workout and something you can easily do at home...however i love the buzz of doing it in a group so why not get some people together and have some cross fit fun :)

Lots of hardwork and dedication :)

(just for the record i did not make this workout up! Compliments to JAN the gym instructor for putting this workout together...so if you do it and love it be sure to pop in to zest(if you live near by that is) and thank him for an awesome workout)

2% down

Okay so I had my body analysis done 3 weeks ago...not know what a body analysis is?
 well it says it in the name...its an analysis of your body...what you are made of in terms of fat a muscle...i was really happy with my results...18% body fat with a muscle mass of 41.8kg not bad....then yesterday i had it done again...thinking i had gained weight i was very skeptical about my results BUT although i had gained .7kg i had LOST 2% body fat and gained 1.5kg of muscle! I nearly fell over (just kidding but i was very happy) One of the best results was the visceral fat rating...which is basically the fat around your internal organs...mine is as low as it can be (unless you can get zero but i'm not sure you can) and i maintained that over the three weeks...to me knowing that i am healthy on the inside is one of the best things to be told because you can see the benefits on the inside so to know what im doing is making me healthy is a great feeling.

Heres my body analysis's

So how have i done it? Pure hard work and determination....you may have noticed i sign all of my posts  'lots of hardwork and dedication' and there is a reason for that....its the only thing that will get you results....you cant half arse a workout or slack on your diet and expect to see a change....also for the record when i say the D word (diet) i don't mean starving yourself to the brink of death i mean eating good whole foods that fuel your body for a positive attitude CLEAN EATING

So i have been doing a lot of this...

Crossfit style workouts are the best way to get fat off your body because it is never the same so your body doesn't get used to what you are doing, you can do so much with this style of workout and it can be great fun (as well as pure hardwork). A lot of people think that running on the treadmill for an hour everyday will get them nice lean shape BUT ladies you need muscle so that you can optimise your metabolism (thing that burns calories) even when you are doing nothing

I've been eating a lot of these...

Until recently i have been eating ALOT of fruit....but apparently all the sugar in fruit causes your body to store fat...who knew? not me thats for sure! but since i've cut down to one or two pieces a day and swapped on to veggies i feel less bloated and my tummy is flatter which was one of my main goals.

I couldn't have done it with out the encouragement of all the gym instructors...finding a gym that you feel comfortable and happy in is so important because it means you are confident to try new things. There is a group of us who go the cross fit classes every morning i like to call us TEAM AMAZING because lets face it we achieve more by 7am that most people achieve in a day! They also keep me going when i want to give up!

So, train hard, eat well and find a gym (or a group of people) that you can workout with and have fun doing it but remember it is okay to have a cheat meal once a week AND I SAY CHEAT MEAL because i mean it...you can't have a whole cheat day because lets face it that is just full out cheating...so plan a cheat meal it will give you something to look forward too!

Im still working on my one week clean eating diet plan so keep your eyes peeled for that in the next week or so!

Have you achieved anything this week that you are proud of? Let me know i would love to know!!

Lots of hardwork & dedication

Whim #3

Sorry this is a little late in the day but i've been trying to catch some rays on my day off...but better late than never right! There is still time to motivate yourself to eat well, drink more and workout.

Im a true believer in positive energy. If we surround ourselves with a positive people it causes us to be a lot more optimistic and therefore we put a lot more into our workouts and diets. NOW one thing we have to be truly grateful for is the glorious sunshine that we have been blessed with this week....I myself am a major sun worshiper and like to make the most of it when it comes around because us poor brits are a bit hard done by in the sun department. Don't you just feel so much better when the sun is out? i do! my whole attitude changes, i become a lot more positive, i find it a lot easier to avoid junk food and i find that my body craves water! And finally the sun also acts as a constant reminder that it is BIKINI season and i will soon be on holiday and having to wear my bikini...if that isn't motivation i don't no what is!

So remember
Be positive, take control and be confident with yourself

Lots of hard work and dedication