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

Whim #6

My Ryan Gosling motivation went down really well last week, infact it is the most viewed post that i have done haha so i thought id continue with this sort of motivation...so i bring you... the god of all men...

CHANNING TATUM

So no excuses...if you need to print this off and take it to the gym with you do so, or stick it on your fridge or snack cupboard because who would want to disappoint that? certainly not me!

We had a BBQ yesterday for my graduation, and i ate far too much food, i think i ate my body weight in crisps (my biggest downfall) so when my alarm went off i hit off and rolled over....but i felt bad and the gym gods wouldn't let me go back to sleep so off i went and i'm glad i did. It was a really good workout, as always (which i shall post later) and i really pushed myself today and lifted heavier than i usually would. and i proved to myself that i can do it, it may take me a little longer to complete the reps but i got there and i saw a progression and i felt really proud of myself. So do something today that you can feel proud of and that reflects what you have been working towards, push out of your comfort zone and you will be amazed with what you can achieve!

Happy Monday

Lots of hardwork and dedication

p.s - god i love a p.s don't i? I'm working on a '5 day clean up' i was hoping to post it yesterday but time got away with me so i shall post it later on and hopefully you will all join me!

remember to follow me on instagram @myfatscrying and on twitter daniellejade0 and #myfatscrying on both when you are dong any workouts i post or making any recipes

speaking of recipes our summer house is finally finished which means i get to do all my baking in there and it is so pretty and full of pretty cooking things i'm so excited!!!

Danielle's Peanut butter cups

Okay so i have been saying im going to attempt to healthyfi these for ages now and i finally did and OH MY GOD they taste amazing...

As you can see they are no bake as well which means they are even easier to make!

Now for mine i used cookies and cream protein powder instead of co co and they taste sooo good but its doesn't bind perfectly with the coconut oil so i added a bit of coco tot he mixture i used on top and it set much better... you may also substitute the agave syrup for pure maple syrup or honey if you would rather but just remember there is a lot of flavour going on already and agave syrup is an alternative to sugar without much flavour :)

for 124 kcal you cant go wrong, all the ingredients are natural and clean so these are good for you PLUS there is no actual chocolate involved BONUS!!

I went on a massive hunt for cheap coconut oil and luckily i found some in Waitrose for £5 but in holland and barratt it was nearly £16!!!!!

So give it a go...i will def be making these again i can't tell you how delicious these were so go ahead and make them and let me know how yours come out! upload a pic to instagram and tag me @myfatscrying

Oh here is a picture of mine... the white bits are just coconut oil but it doesn't taste of anything :)

Also i would just like to add if you have any questions but don't want to post them on here feel free to email me my.fats.crying@gmail.com :)

NEXT UP: protein balls

Lots of hard work and dedication (and guilt free snacking)

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

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

Whim #4

Monday again... time really is just passing me by at the moment and so i thought today id share something with you that i stumbled upon on pinterest

Other than being very colourful which is always good for a monday morning the words also stuck me. Lately i've been wishing the time away because i just want to start my teacher training and why time seems to be doing what i want i think its important that we begin each day being grateful for something. Most of you reading my blog are most likely trying to change your bodies but while we are looking to the future to our 'ideal' bodies we should take the time to be grateful and happy with the bodies we have and even more so, be thankful that we have the ability and power to change what we think needs changing.

ANYWAY whim over! Make sure you start your week with a great workout, one that challenges you and make sure you SMASH it...i will be posting later the workout i did this morning which was an absolute killer but i feel great for doing it....I will also be sharing with you later my experience of the first ever UK color run so make sure you check back for those...I am also working on some healthy clean eating muffins which i can't wait to share with you :)

What are your plans this week? I graduate on thursday (OMG!!) which means i can't go to one of my favourite classes on wednesday evening as i will be at the hotel in Leicester (yuck)...so i might do a little hotel workout instead!

Happy monday

Lots of hardwork & 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

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