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.