Blowing a gale!

8.30am Skimmed milk protein shake
1/2 orange
1.30pm two poached eggs, spoonful of chick peas and cottage cheese, 1tsp of chutney, 1 Ryvita. 1 apple.
3.30pm Skinny cow hot chocolate. handful of sultanas

Training
10mins skipping including 3 mins double unders
2 sets of 15
Lunges on Bosu with 10kg
knees to stand with 5kg
Chest press on Stability ball with 9kgs
Superset with 15 full push ups
Kneeling deadlift with row 9kg
head to floor with 5kg
Stability ball glute strengthen
kettlebell swing 20kg
Snatch 12kg

2 sets of 15 pikes on Swiss Ball
1x20 side sit up on Swiss Ball with 7kg
50 doulbe crunches on Bosu
20 cross knee to elbow crunches on Bosu dome side down

Rain, wind and sun

8.30am Pear
9.30am two boiled eggs, asparagus spears. 1 Ryvita with low fat cottage cheese.
1 litre of water
1 Americano

Friday 5th

Breakfast: 9am 40g Muesli with 2dsp yoghurt, 1 fig, 200g strawberries

Snack: 2 Ryvita with 1 spread goats cheese, 1 cottage cheese with tomatoes & salt

crossfit two

21 Kettlebell swings with 16k
12 pull ups
3 x 400ms x 3
Total time = 15.53

5.10am skimmed milk protein
9am muesli, yoghurt, 1/2 banana and carton of strawberries
12pm fritata, 2 pieces of rye and wheat bread with light flora

Monday

5.10am Whey protein and skimmed milk shake
8.30am Porridge with skimmed milk/banana. I piece of toast.
11.45am - 3 ryvita with cottage cheese. 1 pear. 2 slices of melon.
1 skimmed cappucinno
12.30 quinoa and lentil salad with poached egg. 1 granny smith apple. 1 herbal tea. Yoghurt with honey.
4.30pm Coffee from Maroccos. Orange.
5.30pm 2 x rye bread with jam. Apple
9pm fritata with watercress and rocket salad. yoghurt with melon.



Training
CrossFit base line = 500m sprints x 3
40 squats
30 sit ups
20 pull ups x 3
= 19.54mins

Beach footie
36mins

Felt tired and flat before Crossfit which perked me up.

Sunday 19th August

Volleyball tournament

Breakfast: Porridge with yogurt and strawberries. Slice of homemade banana bread.

Saturday 16th August

Volleyball tournament

Porridge with yoghurt and berries
2 apples. 1 banana
Salad with chickpeas, cottage cheese and egg. 2 ryvita
BBQ veggie parcel with halloumi cheese, 1 fish kebab, 1 roll. 2 Cobras.
Scrambled egg with cottage cheese with Ryvita. One piece of toast with ham and butter.
1 piece of dark chocolate.

Tuesday 12th August

Camp Pendleton
5 times through 21.24 with 12kg kettlebell. first two rounds full press ups. Last three half press ups

Monday 11th August

Training: Hannah 250

back on track

booked my entry and bought my wetsuit for the Seaford Tri Sprint, D day: 15th August. No turning back. eek!

Exercise:
Strength and conditioning 5 x 1min 8k kettlebell two hand/one hand swing
2 x 20 reps left and right arm shoulder
2x20 Swiss Ball pike
1x alphabet swiss ball
1x 20 chest presses
2x50 swiss ball crunches using 8k weight
2x20 each side 1/2 kettlebell get up.

Diet:
Breakfast: two poahced eggs on spinach with cottage cheese and 1dsp of chutney
Swig of orange juice
skimmed Americano

12pm Lunch: Acai bowl with 1/2 banana, no honey or syrup

Tuesday

Feels like Wednesday or Thursday. Absolutely knackered. Got to bed late.

10 x stair sprints. Heart raising to 151.
further 5 sprints with client


5.15am - Porridge with skimmed milk strawberries, 1/2 apple
9am - banana
11am apple
1pm quinoa superfood salad, feta, lentils beetroot. five chips. large s.skimmed capp.
2pm apple
4pm two packets of crackers. 3 ryvita with cottage cheese. 1 boiled egg.

manic day

Chasing stories

Two bootcamp runs of 15mins gentle
36mins of beach soccer


breakfast
5.15am: Muesli with yoghurt, kiwi
10am: Two pieces of rye bread with marg and marmalade
12: Lunch of one poached egg, 1inch of feta cheese and 1/4 avocado. 1 digestive biscuit
1pm: Yoghurt with pineapple. 1 skimmed coffee.
Downhill from here!
8pm Roast gilthead bream with quinoa and salad. Yoghurt. 2 digestive biscuits. punnet of strawberries

Sunday 7th

40 lengths at 26min

Saturday 6th june

spin class
1hr volleyball

Friday 5th

20 lengths swim
5 x 25m focusing on arms, 5 x 25m focusing on legs

Chest strength work
3x15 for three sets
Push ups
Chest press on Swall 10k
Chek Twist on SBall x 9k
T-bar push up with 3k DB

Thursday 14th June

Legs and bum
Tracy anderson moves 25
Rehab on glutes
3sets x 15
Multi-directional lunge 3k
Lunges on Bosu 5k
knees to stand
Hamstring curl on Bosu

2hrs beach volleyball

Weds 3rd June

40min gentle jog

Monday 1st

36 mins of beach soccer

triathalon Ardingley sun may 31st

was fab but very hot and was dehydrated and hungry on the cycle.
finished in 1hr 39mis

Sunday

cycle-run bricks of 10mins/5mins x 3
Leg/glute rehab

saturday

5km time trial race. PB of 20.42 but shoe lace came undone. Again!

Friday

3 x 10min constant swimming

Thursday

25km bike ride in Ardingley. very hilly

Weds

3 x 10 minute swimming
2hrs ashtanga yoga

Tuesday 19th May

1hr of ashtanga yoga
Swim training

8am apple
9am skimmed capp. 2 pieces of chewy brown loaf with marmite/jam
12pm 3 rye crispbreads with feta cheese
1.30m salmon salad with fennel and avocado
2.30 americano with danone yoghurt

Monday 18th May

2hrs of ashtanga mysore yoga
36mins of beach soccer

Breakfast: Oats soaked overnight. Yoghurt
snack: Danone prune yoghurt
Lunch: salmnon nicoise at Bills.Not healthy despite being salad. S.skimmed capp.
Snack: yoghurt. crispbread with feta. apple
Dinner: cod fillet with salad, quinoa, fennel and feta cheese. DAnone yoghurt

Sunday 17th May

Tired and hungover after Summer of Dub. Never drink again!
10 run in rain and wind. Not sure of time.

Saturday 16th

Not enough time to train because of meeting new clients.
2hrs of lacklustre volleyball.

Friday rest day

Thursday 14th tri day

400m swim in 9mins
25k bike ride 1hr 8 mins :135mph
5k run @ 143bpm

wednesday

7k run @ 149bpm @662km in 32mins
Shoulder work only
unilateral cable 3 x 12
knees to stand with 10k
core work

Day off

Really annnoying but couldnt' fi training in as too busy.
5.10am Porridge with yoghurt and pear
8.30am two pieces of toast with skimmed capp
12pm two poached eggs, two sunflower toast, cottage cheese (shit too much bread!)
2pm pear
4pm coffee. 2 cracker bread and low fat cottage cheese with agave

Monday swim training

5.10am oats soaked overnight, yoghurt and half a pear
9am two pieces of sunflower toast. skinny cappucinno
11am banana/1/4protein bar before swim training
2pm apple
5pm yoghurt after resistance training
7pm half a beer. spaghetti marinara

Swim training
5 x 50m warm up
3 x 10min cont - 16 lengths each time

Resistance training chest and shoulders
3 x 13 press ups with T-bar raise using 3 kilo DB
Bosu shoulder matrix using 8k
3 x 10 swiss ball hand offs
3 x 20 mountain climber turns
3 x 10 oblique ball hand offs
3 x 15 chest flye on Sball

Leg strengtheners

Sunday rest day

Saturday

3hrs volleyball. Can't remember diet. not a good 'un!

Friday rest day

8 x sprint intervals with clients


5.10am oats soaked in water. low fat yoghurt.
9am two pieces of toast, sourdough/wholegrain with butter and marmite. semi skimmed capp
11.30am yoghurt with 1tsp of pumpkin seeds, agave nectar

thursday swim drills

Training
10 x 25 legs onl
10 x 25 arms only
16 lengths

2hrs volleyball

Breakfast: oats soaked in water. Greek yoghurt
Lunch: Mozarella salad. Cherry tart. Semi skimmed cappucinno
4pm: two poached eggs with salad leaves. 1 rye crackerbread.
5pm: Apple
9pm: Tuna salad (in olive oil) with cottage cheese.

wednesday killer run

Training Fitbitch clients x 2 sesh

Run
10min warm up
10min fast
6 x 30 second full out fast at 80%mhr
10 min out
4 min return at 90% mhr.
Shagged!

Core work
40 leg turns on up ended Bosu
Rest and repeat
Swiss ball hand offs x 10 with ten secs and then 10

Swim training and client training

Good session at Fitbitch clients. I did 8 x 30 second hill sprints with them, plus 5 x stair climbs.
Swimming
4 x 100m warm up
1 x 50m, 1x 75, 1 x 100, 1 x 125, 1 x 100, 1 x 75, 1 x 50.

5.10am Oats soaked overnight in water. 1 dsp yoghurt. 1 pear.
9am skimmed capp
11am 1 poached egg on salad leaves
12.30am 3 Ryvita with creme fraiche, avocado.
2pm - 4 cracker breads
3pm after swimming - salad leaves and smoked mackerel. 1 sesame cracker bread.
Ginger and lemon herbal tea

cycle training

1hr 15mins cycle ride to Devils Dyke at 133mhr avr.
1 hrs volleyball

Breakfast: 1 rye bread, cottage cheese, two poached eggs. half banana
Snack: Pear, 2 rye crackerbreads, creme fraiche no fat.
Snack: 1 piece of wholemeal toast. marmalade. Coffee skimmed milk.
Lunch: Salmon salad
Snack: Pear
after volley:Cappucinno skimmed milk
Dinner: baked potato and quinoa, celery and carrot salad. 1 digesstive biscuit. 8 crackers! omg!

Saturday

Felt terrible today and had to have a mid-afternoon sleep. Not sure why.

Breakfast: Poached eggs
Naughty: Small lemon tart
Lunch after swimming: Salmon salad with beetroot, avocado. 2 Rye crackerbreads.
Mid-afternoon: No fat yoghurt.
Dinner: Red Mullet with borlotti bean stew. No fat yoghurt.

Swimming
4 x 75 m warm up
10 x 50 m progressively faster
4 x 50m 100% effort with 1min rest
16min timed lengths = 11mins

Swimming

Breakfast: poached eggs on 1 piece of sunflower rye bread.
Rest of diet terrible!

Training
7am - 20 min run.
No swim training as pool closed for group training. Boo!

First sprint tri distance training

Bit grey and blustery but myself and fellow tri-and die first timer headed off on our bikes for the 24km ride, followed by 5k run. And lord, did she chose a hilly ride - over the Downs to Devil's Dyke, then down a great hill (got to learn to wear a helmet!) and then , oh the delights of a steep ascent up Saddlescoombe Hill. Well chosen, Jude!
Legs were burning a bit but I was fine, and by the end of the 5k my legs had just begun to feel normal. It took about 1hr30mins with traffic light stops.

5.10am Porridge with raspberries, 1dsp of 2% greek yoghurt
9.30am sunflower rye bread with vegemite and jam
12pm after tri - semi skimmed cappucinno, poached egg on half a baked potato
2pm Freddo
3pm 2 ryvita with yoghurt and 1/4 avocado
5pm Eggy bready on one piece of wholegrain bread with tamari. One egg.
7pmm - few canapes. 4 glasses of cava.
9pm - one fish cake. 1/2 glass of rose.

Swim.run

5.10am Oats soaked overnight, served with 1ds of yog.
9am - 2pieces of sunflower toast. 1 poached egg. small bit of avocado. skimmed milk coffee.
11am two plums. one coffee.
2pm Salmon, lettuce, small bit of brown rice. Two weetabix.
4pm orange and no fat yoghurt.
8pm Lemon sole with brocolli and salad
9pm 2% Greek yoghurt.

35min recovery run@ 60-70%mhr - very difficult after yesterday's Spartan training, which has aggravated my old injury.
Run with client

Swim training

5.10am Weetabix with soya milk
9.45pm Porridge with raspberries
11am two slices of sunflower toast with jam/vegemite. 1 carton of no fat yoghurt with 1sp of sunflower seeds.
1pm cappocinno (marocco's one - lord knows what milk they use. yuck!)
2pm Salad, salmon and 1 slice of sunflower toast.
4pm apple.2 plums.
8pm lemon sole with wholegrain rice, salad, tomatoes olives.

Spartan camp strength traning. 1hr 15mins

Diet doldrums!

Training
1hr spinning class

Diet
5.10am - Porridge soaked in water/apple juice. 1 dsp of no fat yoghurt
10.30am - poached egg on 1slice of sunflower rye bread with cottage cheese
12am - Yoghurt and mango
2pm - tomato soup. 2 Ryvita with cottage cheese.
4pm - Ryvita and cottage cheese
7pm - Salmon with wild rice, celeriac, beetroot and radish salad. Dark chocolate 6 pieces.
9pm Oats with coconut. 1 mango

Volleyball heaven!

Breakfast 9am Porridge with yoghurt and raspberries
11am snack: Apple and semi skimmed capp
1pm: Bananan
2pm: Mid game - energy drink, apple, two wine gums
3.30pm: Egg sandwich with salad in wholegrain bread
7pm: 2 pitta bread, hummous, tuna salad. 1 gls of rose wine.

Training:
Volleyball 11am-3.30pm

Brick session

Breakfast 8am 1 slice of sunflower bread with butter and honey
Post 5k time trial @10.30am Porridge with soya milk, yoghurt and raspberries
Lunch: BBQ Red snapper and Gilthead bream with fennel and radish salad/potatoes and spring onions. Handful of crisps. 1 slice of bread. 1 glass of white wine.
4pm: Semi skimmed capp. 1 hazlenut biscuit.
Post exercise snack: 2 ryvita with cottage cheese and avocado.
dinner: Aspargus and egg salad with 1 slice of sunflower bread. 1 no fat yoghurt

Training
5k timed trial
1hr of brick session 4x 10 intervals on bike sandwiched with 4 x 5 runs at 14 pace

Friday rest day

Swimming
10x25 lengths, alternate bilateral breathing:100% all out
200m timed swim

Diet
Poached eggs on 1slice of sunflower bread with avocado and cottage cheese
snack: pear
Lunch: Bean and brocolli salad from Infinity. oats and molasses slice.
Snack: S skimmed cappucinno. Yoghurt with agave
Dinner: Sashimi, crab cakes, edamame, 2glasses of white wine. Cappucinno.

Relaxed swimming

diet
5.10am oats soaked in water and apple juice. 1dsp of yoghurt.
10am 1 poached egg on sunflower toast with avocado, cottage cheese and paprika
1.30pm - 1/5th can of chick peas, cottage cheese, cucumber and tomatoes. 1 piece of sunflower toast. 3 slices fresh pineapple.
4pm semi skimmed capp. Chomp bar.
5.30pm Heinz soup. 1 piece of sunflower rye bread. 2 slices of melon
Training
30min swim 2 lots of swim as ar as poss 1st set: 16 2nd set 22
2hrs of volleyball

Run day

Diet
5.30am - Oats soaked overnight in water/1/2 glass of apple juice. 1 dsp low fat yoghurt.
9.30am - Banana and cappucinno 30mins before training
12pm - sunflower rye toast with 1/4 mashed avocado, poahced egg and low fat cottage cheese. Herbal tea.
2pm Clementine. Feta cheese salad
4pm - Apple
7pm skinny capp. Steamed cod with quinoa and wasbai and yoghurt dressing.


Training
5 x out and back pace sessions
Average: 138bpm rest run/165bpm at pace. 3k each way.
10mins continuous non stop skipping

On the Timex Tri Mission

5.30am - Oats soaked in water and 2tbs OJ. 1tbsp of low fat yoghurt.
9am: Apple, protein shake with soya milk and 1tsp peanut butter.
11.30am - poached egg and low fat cottage cheese
2pm - roast mushrooms stuffed with cottage cheese. Salad with raw beetroot, carrot and avocado.
4pm - Low fat yoghurt with 1tsp seeds/agave. Clementine.
7.30pm - handful of Seasame Pretzels. Steamed cod on coconut and chilli lentils. No fat Greek yoghurt.

Training
Swmming
warm up 6 x 25 lengths
3 x 50
Main: 8 x 50 lengths concentrating on stroke
Warm down: 6 x 25 lengths

Cycling - 1hr spinning in 75-85%mhr

Sunday 19th April

10k Bluebell Run, 10.31K @ 48mins, 19seconds. Heart rate avr: 168bpm = 75-80%mhr

Back to training

1hrs bike ride at 65-70% mhr, hills for 55mins.
2hrs of volleyball

Breakfast: porridge with 1tsp 2% greek yoghurt, raspberries, 1tsp of seeds.
Lunch: Salad leaves, tomatoes, 3 energy burgers, 1 boiled egg. Apple.
Snack after volleyball: Baguette with boiled egg and salad. handful crisps. Skinny capp.
Snack: Cranberry biscuit. 2% Greek yoghurt. Herbal tea.
Snack at 8pm: 2 Ryvita with Jarlsberg and Feta
Dinner: cod with coconut and chilli lentils

Another enforced rest day

Breakfast: Yoghurt, fruit and pumpkin seeds. 2 slices of toast with Vegemite.
Snack: Pear
Lunch: Fruit salad with yoghurt.
Snack: Bagel with cottage cheese, salad and avocado.

Rest day

Feel sick as a dog - rest day.

Breakfast: 3 small slices of spelt and sunflower bread with vegemite
1 egg scrambled with spinach
Coffee
Snack: half a chocolate muffin. 1 Werther' sweet.
Lunch: Fruit salad, yoghurt and pumpkin seeds.
Choc chip cookie.
Snack: Fruit
Dinner: Tuna salad with avocado.
Yoghurt with strawberries and blackberries and pumpkin seeds.

Hit by virus

Training
LSD run over Downs - 13.09kms at 1hr 25mins @ average 138bpm


Food
Porridge with yoghurt, raspberries, mangos, pumpkin seeds and agave syrup.
2 slices of toast with marmite
Snack: Semi skimmed capp
Lunch: Bagel with marmite. Pear.
Snack: Pear.
Dinner: Tuna and egg salad. Coke. 1/2 chocolate muffin.

Saturday 4th April

Training
5k race @ 20.59 seconds
3 hrs volleyball
2 hrs walk

Food:
Breakfast: Porridge with yoghurt, nuts and agave syrup
Snack: Banana
Fuel: Lucozade bar
Lunch: Granary egg and rocket sandwich, 2 capps.
Snack: Roasted pepper with rice, slice of bread with port salut cheese, salad.
Victoria Sponge. 2 glasses of rose
Dinner: Crab and chilli spaghetti, 10 Cheese crackers. 2 glasses of red wine.

Friday 3rd April

Swim training
Breathwork 2:4:6:8:10
20 lengths @ 70%
10 x 25 @ 100% 20 secs rest

Food
Breakfast: wholegrain toast, 2 slices two poached eggs, roast toms and mushrooms. Semi skimmed cappuccinno.
Lunch: Crayfish and avocado salad. Salt and vinegar Rice Cakes.
Snack: Cod fish cake, two glasses of red wine
Dinner: Salmon salad with avocado.

it's getting worse

Felt shattered and my legs had nothing in them

Training
10 mins on Stairmaster at different resistance increments up to 50.
2 sets of lunges each leg on Kinesis plate 9
Supersetted with jumping lunges 20

Kinesis biceps/triceps and wood chop on 6 plates.

Leg rehab 100 leg raises
30 side lateral planks
Bridge glute
2x20 hamstring curls

30 Bosu crunches
20 ball elbow crunches
30 Reverse crunches

Breakfast: Two egg scrambled egg with spinach, avocado and cottage cheese
Snack: Melon, pear and no fat yoghurt
Lunch: Bagel with crab, avocado and salad
Snack. Cinnamon and raisin bagel
Muesli with soya milk
Cottage cheese, apple and pumpkin seeds
Dinner:

Mish mash

Leg Rehab exercises
45 Spinning

Breakfast: 2 poached eggs, avocado, salad, 2 slices of soda bread
Lunch: Salmon salad with avocado, leek and 2 slies of soda bread. No Fat Greek yoghurt.
Snacks: Apple, melon
Dinner: Salad with olive oil and garlic dressing, 1 small sweet potato, 1/2 baked potato with yoghurt.
Oops! Three slices of soda bread, jam.
No fat yoghurt and pear

Long run

Training
8 mile run at easy recovery pace with hills.

Diet
Breakfast Two poached eggs, cottage cheese, 1/4 avocado, spinach
Snack: Soya protein shake
Lunch: 1 Ryvita with low fat cream cheese.
Halloumi salad with 1 greek flat bread, cream cheese.
Snack: Muesli with low fat greek yoghurt, cappucinnno, two lemon sponges
Dinner:Salad with chickpeas, beetroot, avocado and cream cheese. 1 Ryvita. Two pieces of soda bread.

First day of Spring!

Training

9am - Tempo interval runs
3km @ 4.21 k pace @ 160bpm = 13minutes, 01 sec
3km @ 4.31 k pace @ 163bpm = 13minutes, 30 secs


Spinning 45mins hill intervals
Swimming 30 lengths at 5/10 effort

Food
Pre training snack Apple and 4 almonds
Breakfast: Two poached eggs, 1 inch Halloumi cheese, chilli chutney, 1 crackerbread
Snack: Apple, S.skimmed cappucinno
Lunch: Tuna salad with avocado. 1 slice of cracker bread
Dinner: Hot mackerel salad with avocado. 2 slices of cracker bread.
No fat Greek yoghurt

not good training

Swimming
10 x 25 lengths @ 85%
1 x 22 normal lengths
2hrs volleyball

Breakfast: two poached eggs, 2 crackerbread, 1 tbsp cottage cheese, 1 tbsp low fat hummous
Lunch: Muesli, apple
Snacks: Crisps, two pints of lager
Dinner: Haloumi cheese salad, no dressing, 1tbsp of hummous.
5 x nougat.

Saturday 28th March

5k time trial race, 21.20m
Volleyball, 2 hrs

Breakfast: Poached egg
Lunch: Cappucinno, skinny, lentila nd courgette soup with rye bread
Muesli slice with molassess
Dinner: Salmon salad, 200 g coconut yoghurt
1 egg white cake
2 piece of licorice
1tbsp nutella chocolate spread

Friday 27th March

Swim training

20 lengths
6 x 25m @ 80%
6 x leg kicks
6 x arms only.

the rest of the day I was at The Vitality Show so didn't manage anything.

Breakfast: Poached eggs, salad, coffee
Lunch: Apple and bits and pieces from the show, cappucinnno
Dinner: Jamie's Italian - broad bean, mint and pecorino salad
Yellowfin tuna salad
Lemon bakewell

Cold, grey and wet

Core training

2 x 10 swiss ball hand offs
2 x 10 ball between leg obliques
2 x 25 each side oblique sit ups with 5k
1 x 30 sit up on swiss ball with 2k db each hand
Volleyball 1hr 12mins

Breakfast: 2 poached eggs, greek cheese, 1 crispbread
Snack: 2 crispbread with feta cheese
Lunch: Tuna with salad leaves, asparagus and tomato. 1 crispbread
Snack: few nuts, apple
Drinks: two capps semi skimmed milk

Strength training

I trained three clients today, all very differently. My first was after weightloss so it involved circuits, my second is training for a triathalon so it was brick sessions on bike and run, followed by strength and my last was postnatal so focusing on core.

In between, I did my own training which involved:
10mins epplipitcal
10mins of 5 x intervals at 17 speed/walk

Strength training
3 x 10 Russian split squat with 12.5k
3 x 10 Kinesis lunges on 8 plates

3 x 10 chest press 12.5k
3 x 10 push ups

3 x 10 kinesis reverse flye 1 plate
3 x 10 kinesis tricep pull down 1 plate
3 x 10 kinesis Wood chop 7 plates

3 x pull ups 7 plates
3 x 10 single leg dips

2 x 15 Tracy Anderson style leg core work
1 x 20 pike on Swiss ball
1 x 25 crunches on Bosu
1 x 100 each leg abductors
2 x 50 each leg single bridge

Breakfast: half a grapefruit, apple
Lunch: Rice with tomatoes and Sea bream
Snack: 1/2 grapefruit, 3 slices of swedish cracker bread with feta
Snack: 1 slice of swedish cracer bread with feta and apple
Snack: Muesli with soya milk
Dinner: Bean burger with one slice of sourdough bread, salad and quinoa salad
Fat free yoghurt
one Freddo chocolate bar

The Arctic Returns

Oh, why couldn't it have stayed warm and sunny right the way through until October? I've still got a raging cold and had to force myself to go out and train after doing my client this morning at 7am.
10 x stair sprints with 1 step at a time, followed by 2 steps.
Core work including 40 sit ups on Swiss ball with 3k weight
40 oblique sit up on swiss ball with 4k weight
20 traci anderson style sit ups
glute bridge strengthener
2 x 20 hamstring rolls
abductor x 100 each leg

Breakfast: 2 poached eggs on salad
Snack: 2 crisp breads with avocado and cheese
Lunch: Salmon salad with chick peas
Snack: apple and protein shake with soy. crispbread with avocado
Dinner: Seabream with coconut & chilli wholegrain rice
Low fat yoghurt

Monday blues

Where's the nice weather gone?! Suddenly as the skies turn black again and the sea a slate grey, it's that little bit harder to motivate yourself to get out. But despite having a cold, I forced myself out at lunchtime for a 8k run. Now off for a 45 minute spinning class and I will get some stretching in later on.
Breakfast: Two poached eggs on salad leaves, chutney
Snack: Protein shake and soya milk with half a banana
Lunch: Tuna salad with avocado and two crisp breads
Snack: Grapefruit, and few nuts
Dinner: Sea bream with salad, quinoa and asparagus
Fat free Greek yoghurt

My measurements

I always think that if you're going to start any new training programme or you're simply trying to get in shape, take some measurements. They're a tangible way of measuring whether you're making improvements and help you to stick to the straight and narrow - you can't possibly pretend to yourself otherwise.
So, I've started today with mine. My aim is not only to get fit for a triathalon in May and August but to lose 1/2 a stone that has been persisently clinging to me, primarily due to a love of bread and a habit of eating when bored.

Weight: 9st 13lbs
BMI: 21.9
Fat %: 23.8
Water: 55.8
Muscle: 34.5
Visceral fat: 5

Left calve 14 RC 14
LThigh: 22 RT: 22
Hips: 37
Bum: 38.5
Waist: 33
Waist around belly button: 28.5
Back: 30
Chest: 33

The cold returns

Back to the winter - damn! Froze while training a client this morning and only just warming up. Have flu, aches and pains and backache. Bugger. Will mess up my training.

Training: 10k run
Spinning
Leg abductors x 100
Bridge x 100

Breakfast: one poached egg on salad with chutney, one slice of carrot bread.

Sunday

Training: Zilch
Diet: Terrible! Mother's Day.
Breakfast: Muesli with soya milk
Snack: Strawberries and banana
Lunch: Feta and roasted pepper quiche, salad, hummous and spiced rice: small piece of apple pie, grapes and one cheese and biscuit.
Dinner: Heinz tomato soup, piece of rye bread.
Snack: Cinnamon and raisin bagel.
Sweets: one licqourice bar, one turkish delight

Saturday rest

Felt shattered in the morning and lots of work so missed my 5k run and played two hours of beach volleyball. Played terribly despite the fact that it was glorious sunny day, my legs felt like lead. Realised the problem that night when I started getting the sniffles and felt dreadful. on set of a cold.

Breakfast: Muesli with no fat Greek yoghurt
Lunch: Tuna and rocket sandwich on wholewheat bread. Cappucinno.
Snack: Foccacia from Infinity Foods. Heinz tomato soup.
Dinner: Went to someone's party and had avocado and mozarella salad, flaky pastry pesto and tomato tart, crisps, couscous salad and hummous.
Snack: Muesli.
Terrible diet!

Swim, sun, bike, run

Another glorious day today and I'm determined to get back on to my training and eating healthily. Yesterday was terrible! I was bored writing a feature for Reveal magazine and took that as an opportunity to nibble all day. Nuts as well. When I got back from volleyball and read that 25g contains 190 calories I almost had a heartattack. Dread to think how many I ate.
My food intake read something like: two poached eggs and mixed seeds with avocado and tomato for breakfast, Rye bread (delicious) with avocado and jam and butter for a snack, tinned salmon salad for lunch (with more rye bread) and cod with butter beans and horseradish salad for dinner. Plus, two apples, a banana, four Ryvia with cottage cheese and Agave and around 100g of nuts. Eek!
But today is another day. This morning I did my swimming training.

2 x 200 metres with no rest
5 x 25 @ 90% effort
2 x 50 @ 80% effort.
Not great as didn't have much time and I kept drifting and losing my focus but I got there! Next up, spinning tonight and straight into a 5k run.

Food intake
Breakfast: Semi skimmed cappucinno, porridge with water and soy milk
Snack: Apple and Fat Freek Greek yoghurt with 1tsp of mixed seeds and agave syrup
Lunch:Salmon salad
Dinner: Fresh crab & chilli linguine with copious amounts of olive oil! Ciabatta with olive oil and balsamic (oops!) and blueberry cheese cake (oops again!) White wine. All delicious!

Sunny training day

Yesterday was a non training day, other than a slow jog with one client and a couple of hill sprints with another. The rest of the day was spent sitting at The Wolseley in London with friends, chowing down on a Fruit de Mer, which wasn't THAT nice, other than the lagoustines and the crab. The vanilla cheese cake and Alsace wine however was delicious. Not a healthy diet day though.
Today, I've trained three clients which as included hill sprints and jogs but have been for a 45 minute easy paced run with 3 x heel to bum kicks to strengthen hamstrings. Again, it felt ridiculously tough - don't know what's wrong with me. Knees are feeling dodgy, back is tight.
Tonight, it's off to a 45 minute spinning class which should either finish me off or ease out the stresses and strains. Here's hoping!

Breakfast: Two poached eggs on salad leaves with 1tsp mixed seeds, tomatoes and avocado.
Snack: Solgar Whey to Go with soy milk, two ryvita seeds and oats with low fat cottage cheese and Agave Syrup.
Lunch: Tin of salmon salad with mixed seeds, half a grapefruit, 1 ryvita with cottage cheese and avocado.
Snack - pre exercise: Banana
Post exercise - Lime, ginger and apple smoothie
Dinner: Heinz tomato soup, one piece of bread with avocado. 1 cinnamon raisin bagel with butter and jam.
Oops! Freddo chocolate
CALORIES: 2221

Mixed training

After taking a client training, including stair running, sprints and boxing, I did an hour's strength training.

Russian split squats x 12 @ 12.5k
Chest press x 12 @ 12.5K
Press ups x 12
Repeat twice

Pulls up x 12 @ 7
Reverse flye kinesis x 12 @ 8 plates
Bent legged dead lift x 12 @ 30k
Repeat twice

Kinesis lunges x 12 each leg @ 8 pulling up from bottom cable
Bent leg glute activation x 12 each leg @ 6k
Wood chop kinesis x 12 each side @ 6 plates
Repeat twice

Swiss ball pikes x 12
Oblique ball between knee crunches x 12
Dumbell leg raises ala Traci Anderson x 10 each side
Stretch.

Felt good although back exercises still a killer and feel tightness in left glute and need to focus more on maintaining core.

Finished today with 50minutes spin class - felt good, although would have preferred to be outside. And not listening to an annoying spin class teacher.

Diet wise it was a bit hit and miss today:
Breakfast: protein shake with soy milk directly after training to help my muscles recover
Poached egg on salad leaves with avocado, good source of protein and essential fatty acids.

Snack: Fresh papaya with lime and no fat Greek yoghurt
Good, but then ruined it with three slices of Pumpkin and Rye bread that was left over. With butter and jam.

Lunch: Scrambled egg on one slice of toast. Too many eggs but nothing in the fridge. it certainly wasn't the worse thing I could have had but shows the importance of always having the right foods in the fridge so you don't overdose on too many of the same thing. Which is bad no matter how healthy the food is.

Snack: Pear and oat cakes with low fat cottage cheese. This provides an excellent slow releasing energy source fuelling the spinning.

Dinner: Roasted trout with salad and cucumber and mint. All protein with no carbohydrates to fuel repair of muscles.