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

(converted) Peanut Butter Lover

In a bid to eat cleaner I've ditched the Nutella and turned my attention to peanut butter and i have to admit it is growing on me!

So today for lunch i added in some peanut butter...now i hate sandwiches and i hate salad so lunch time can be quite a tricky meal for me but alas Wholemeal bagels have saved lunch times

So today i toasted my bagel and spread some peanut butter on it, added in some chicken and cucumber and woola! it was done! I thought it was really tasty but i guess some of you may find it a bit dry...but i dont like soggy foods so this is perfect for me!

What do you have for lunch usually? are you sure you are getting everything you need into your main meals?

This week i have sort of written myself a 'clean eating' plan...im going to share it once ive tried it out and tweaked some things...(and actually written it down because actually its in my head)

Anyway

Lots of hardwork and 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

Maple and Oat yoghurt

I know i know, im a little bit obsessed with maple and oats but they just taste so good!

It's such a quick and inexpensive snack idea all you need is...

Yoghurt of your choice, I use Rachel's organic fat free vanilla because it just tastes sooooo good 

A spoon of oats

And a drizzle of pure canadian maple syrup 

It's that simple, the total cost of the snack is around 60p...much cheaper than a bag if crisps which are something stupid like 80p for a handful bluuuurgh! 

Happy snacking

Lots of hardwork and dedication 

Zero noodles

Hi all!

So i was walking round Holland and Barrett the other day and i came across these zero noodles! i had seen them used in a lot of American recipes but didn't know you could get them in England!

So basically they are an alternative to noodles for people wanting to loose weight so you can add in a ton of veggies and lean protein (chicken, turkey or tofu) yet you will feel fuller even though you are eating less!

They have ZERO sugar ZERO salt ZERO gluten and they are organic and fat free!

The whole pack has eight calories in, which is very little so you do need to make sure you are adding a lot of other foods to it. For sauce i made a sweet chilli sauce and it was delicious - i will post the recipe soon :)

THE VERDICT

The initial smell wasn't very nice i have to admit but when i had cooked them up they didn't taste of anything so that was good. The texture was a bit strange to begin with but i did get used to it. These are a good alternative if you are wanting to loose weight but they are a bit pricey at £1.99 a pack.

Let me know if you've tried them, and how you made them into a meal

Lots of Hardwork and Dedication

Getting personal

So i thought it was time to get a bit personal and share with you my progress so far.

As you have gathered i love being at the gym i go twice a day and wouldn't have it any other way....well until i had to go back and work at the pub...which means that i sometimes work until 2am leaving me absolutely shattered in the mornings so trying to make 6.30 classes is a struggle but i have to say i finished at 12 last night and i got up at 5.45 this morning and guess what I SURVIVED! no i didn't want to go, i wanted to stay in bed but i made myself get up and i was really glad i did because it was such a good class (blog to follow) and i feel so much better for going.

Okay lets cut to the chase...these pictures were taken just over a week apart and over the course of the 8 days i ate really clean and trained twice a day. I was actually really shocked with the progress i made in just a week...the main change i made that week was with my diet, by cleaning it all up and eating fresh foods i actually done my self proud and yes i have drawn a crop top on one of them i wasn't expecting to use the image haha

So this week im going to try really hard to get back to eating clean as i've kind of been slacking in the kitchen recently but to me the proof is in the picture and it goes to show what a little discipline can do for you. Everything i know about diet is really learnt on the internet i do a lot of research into whats good for me and what changes i can make to help me progress. I'm trying to share all that i know but it is taking a long time (i guess that just means i have a big brain full of lots of information) but i promise to keep on sharing and hopefully inspiring

No matter what stage you are at in your fitness journey take a picture of yourself so that you can create you own progress picture just remember to put a sports bra on :)

Lots of hardwork and dedication

Whim #2

Wow is it really that time already? Monday again and of course the beginning of JULY!! If you have been struggling recently with fitness, healthy eating or motivation start fresh...its a new month!

So this week i want to talk about GOALS, i think its really important to have reason for doing something wether it be for self satisfaction, to look good for your graduation (my most current reason), wedding, party or simply just to prove you can. Once you understand your reason you goal will probably follow naturally

My goal recently has been to get stronger and i can definitely notice a difference...i work in a pub and we have to carry huge trays of glasses....the boys always used to take them off me as they watched me struggle...but not any more HURRRAH! in fact they don't even offer any more (not very gentlemanly i no but i don't mind)

So this week i want you to think of a goal or more than one if you want. I like to set lots of goals for example i have a scale goal (though i use this as a gage as i don't want to lose weight just maintain it) i have a gym goal, at the moment that is still to get stronger and slim my legs down which is proving a tad difficult but i'm still persevering and i have a clothing goal which is a pair of shorts that i am determined to feel happy in by the time i go on holiday.

So make sure you set a goal, it can be one that you will achieve quickly or one that will take some time...don't be put off if your goal will take time because that time will pass anyway in when it comes around you will have wished you carried on.

And lastly make sure your goal is realistic but that it CHALLENGES you because if it doesn't how do you expect to change....if you do what you have always done you will look how you have always looked. So push your self because what challenges us CHANGES us.

I would love to know what goals you have set for yourself and why you have set them so why not let me know?

Have a beautiful week!

Lots of hardwork & dedication