bettygetslim’s BodyBlog

Been lazy this week so far…well not lazy as such, more dealing with personal family medical issues involving running around to hospital and consultant appointments! Things will hopefully be fine but there is a chance that it is also something serious…anyway, trying to catch up on some missed sessions now

Ok did 1 hour of Body Combat this morning…my co-ordination was somewhere else though haha

Today’s workout: (just a quick drink rest between each item, keep sweat and heartbeat up!!)

• Warmup = 9mins HIIT on stationary bike (1min low/1min high)
• Superset: Overhead shoulder press = 2 x 20 reps @ 6kg
• Superset: Seated Cable Row = 2 x 20 reps @ 16kg
• Stepper = 528 steps in 6mins (really stretching and tensing the muscles)
• Two-arm swings = 2 x 20 reps @ 5kgs
• One-arm snatches = 2 x 10 reps on each arm @ 5kg
• Stationary bike HIIT cardio for 5mins (1min low/1min high)
• Bicep 21’s @ 6kg x 2 sets

Did this workout at home and hopefully hitting the gym tomorrow, Fri and Sat then off on my holidays on Sunday

Today’s workout: (just a quick drink rest between each item, keep sweat and heartbeat up!!)

• Warmup = 6mins high intensity crosstrainer
• Squats with ball = 3 x 20 reps hold squat for 5 secs on every 5th rep
• Tricep pushdown = 3 x 20 reps @ 20kg
• Recumbent bike = 3 x 2mins 80rpm @ level 5 / 3 x 1mins 100rpm @ level 6 (overall 9mins intervals)
• Leg press = 3 x 20 reps @ 35kgs
• Barbell deadlift = 3 x 10 reps @ 22kg
• Bicep 21’s @ 8kg
• Russian twists = 2 x 10 reps @ 20kg on each side
• Lat pulldown = 3 x 12 reps @ 25kg
• Did some stretching to cool down

Today’s workout: (just a quick drink rest between each item, keep sweat and heartbeat up!!)

• Warmup = 5mins high intensity crosstrainer
• Squats with ball = 2 x 20 reps hold squat for 5 secs on every 5th rep (went a touch deeper today)
• Tricep pushdown = 3 x 20 reps @ 15kg (am going to up it to 20kg next time)
• Recumbent bike = 3 x 2mins 80rpm @ level 5 / 3 x 1mins 100rpm @ level 6 (overall 9mins intervals)
• Leg press = 2 x 20 reps @ 35kgs
• Barbell deadlift = 3 x 12 reps @ 22kg
• Stepper = 1mins @ level 6 followed by 30secs @ level 12 for a total of 4mins (after having literally dropped the barbell down I jumped straight onto this and was left draped over the handles at the end!)
• Bicep 21’s @ 6kg (going to up to 8kg next time)
• Russian twists = 2 x 10 reps @ 20kg on each side (may increase to 3 x 10 reps next time as I already upped the weight today)
• Wide-grip lat pulldown = 2 x 20 reps @ 45kg (I am not happy I am getting this right on the free cable, so going to hit the fixed lat machine next time to ensure I can really feel this in my back!)
• Did some stretching to cool down.

Loving this workout, getting so sweaty, hot and pumped! I know I can push this further

My dress has arrived for the dinner and dance in Dec, it fits lovely and feels great…no tight bits! However how it feels it fits doesn’t look as it fits. My husband says it’s great but I really want to pull my belly in a bit so to me it doesn’t look like it’s sticking out and leading the way!! Well I have 4 weeks to make a difference before my next fitness assessment and then will have the final 4 weeks after that. Love the dress though, may upload some pics as progress pics then I will be able to see if my personal visual hangups have been dealt with over the next 4 - 8 weeks.

Hope you are all doing well xxx

Been slack today…been on a jolly day out Did a good workout yesterday though and hoping to hop on my bike for some HIIT cardio in a short while.

Yesterday’s workout: (just a quick drink rest between each item, keep sweat and heartbeat up!!)

• Warmup = 5mins high intensity crosstrainer
• Squats with ball = 2 x 20 reps hold squat for 5 secs on every 5th rep
• Tricep pushdown = 2 x 20 reps @ 15kg
• Stationary bike = 2 x 2mins 80rpm @ level 5 / 2 x 1mins 100rpm @ level 6 (overall 6mins intervals)
• Leg press = 2 x 20 reps @ 35kgs
• Barbell deadlift = 3 x 10 reps @ 22kg
• Recumbent bike = 2mins @ level 5 95 rpm
• Bicep 21’s @ 6kg
• Russian twists = 2 x 10 reps @ 15kg on each side
• Wide-grip lat pulldown = 3 x 10 reps @ 45kg
• Rower = 500m in 2mins 19secs @ level 7

I have had my fitness assessment today…feeling positive even if it turns out that I have a lot more bodyfat than I first figured!! Spent nearly two hours with trainer Andrew and he helped me get my head round a load of stuff and managed to get the pump and intensity back into my workout! I hadn’t felt that properly since about March, April, May time! He has helped me create a high intensity interval cardio and interval weight workout that just left me dripping with sweat, shattered and jelly muscles within 30mins…I’m back in the zone

Going to eat normal healthy foods without getting hung up on numbers of calories, carbs and proteins, just good old fresh, whole foods Plus I have listed the 9 things I need to do over the next 4 weeks before we carry out another fitness assessment:

1. NUTRIENTS (whole foods, fresh fruit & vegs, nuts, seeds etc.)
2. WATER
3. INTENSITY (exercising)
4. MIX of HIIT CARDIO & WEIGHTS
5. INTENSITY (exercising)
6. LOSE FAT, NOT WEIGHT
7. BE POSITIVE
8. KEEP IN TOUCH WITH MENTOR (Andrew)
9. BE A DOER!

Well despite putting on nearly 8% bodyfat I feel more motivated and invigorated than I have for the past 6 months!!

Food for the day:

1 egg, 1 quorn slice, 1 light gouda cheese slice, 1 whey shake = 300kcals/ 36.7g prot/ 13.1g carbs/ 11.4g fat/ 1.1g fibre

1 protein bar = 204kcals/ 20g prot/ 18g carbs/ 6g fat/ 5g fibre

1 large mexican chilli bean wrap = 450kcals/ 15g prot/ 79.5g carbs/ 7.5g fat/ 9g fibre

1.5 serving quorn mince, 0.5 cup spaghetti = 191kcals/ 16.63g prot/ 25.38g carbs/ 2.34g fat/ 1.3g fibre

1 whey shake = 156kcals/ 23.5g prot/ 11.9g carbs/ 1.7g fat/ 0.8g fibre

Totals = 1301kcals/ 111g prot/ 147g carbs/ 28.94g fat/ 17.2g fibre

The wrap was a mistake but due to a last min trip to the hospital for my husbands blood test it was the only option I had at the time!

Managed to get to the gym after that for a fairly decent workout. Have booked a fitness assessment for tomorrow to get more accurate readings of my weight, bodyfat etc…I could be blogging from Fat Bintsville tomorrow or maybe my scales are fat scales and the numbers will be loverly!

Superset A @ 3 sets of 5 reps:

• One-arm dumbbell row @ 7kg for first 2 sets, 9kg for final set - will go heavier next time
• Barbell deadlift @ 27.5kg - will round this up to 30kg next time

Superset B @ 3 sets of 5 reps

• pushups (on knees too much of a weakling to do proper one yet!)
• leg press @ 50kg

Abs : Exercise ball crunches 3 sets of 5 reps

Did my Force medical this morning for my application and I am medically sound yay so just waiting for my old boss to write me a gold plated reference and for the government to send down some money for the training intake in Feb I have never been soooo excited about a job before

Got my workout plan sorted for the next 4 weeks, will then review it and change it up for the following 4 weeks. Dinner and dance is in 8 weeks…my husdband says it so cute how excited about it I am…he also says it’s sad we don’t get out often enough and get so excited when we do lol

Just got to get my food plan basics nailed into my head so that finally I have something I can stick with and see some results with.

Nearly forgot to mention, done 20mins HIIT cardio on stationary bike followed by 15mins sort of HIIT cardio on my stepper, slow tensing the muscles and then faster trying to build up a sweat!

Hope you are all doing well too xxx

Got my force medical tomorrow, hoping (and it should be) all is ok will hopefully get a uniform fitting date subject to my refence

Just got an invite to the Estate Christmas Dinner and Dance on 4th December…posh do with a black, red and white themed dinner dress code just a choice of two dresses (dress one, dress two) I might wear so getting out of the ’over-complicating’ the diet and workout rut I am in and heading back to basics…plain and simple!

Got 8 weeks and 2 days to really pound out some fat, think 8lbs is a good aim but we shall see…not done that well so far so really need to sit down and get my head round what has worked and what hasn’t! Got a computer full of info, time to really set a plan and stick with it!

Hope you are all doing well xxx

My legs are a bit tight after yesterdays workout (must add it to the workout tracker) but I am feeling good. The scale this morning had the pounds up but the bodyfat the same, and I have to admit I don’t feel ‘big’ today so either a bit of muscle weight going on or water weight.

Already done 30mins HIIT cardio on the stationary bike right after waking this morning. I did lay in though so it wasn’t an early experience lol.

Weights for today, hoping to be:

• Dumbbell lunges @ 10kg 4-6 sets of 8-10 reps Completed
• Barbell deadlifts @ 30kg 4-6 sets of 8-10 reps
• Two-arm squat lift swings @ 10kg 4-6 sets of 8-10 reps
• Wide-grip lat pulldowns @ 26kg 4-6 sets of 8-10 reps Completed
• Seated cable row @ 20kg 4-6 sets of 8-10 reps Completed
• Bench press @ 16kg 4-6 sets of 8-10 reps Completed
• Dumbbell flyes @ 10kg 4-6 sets of 8-10 reps Completed

Food totals for the day: (parents are coming to dinner for 5hr braised lamb, so I shall have more of the meat & veg and less of the carb loaded potato and stuff!) 1260kcals/ 168g protein/ 37g carbs/ 48g fat/ 7g fibre (fat is high today, will pay more attention to balance that out in the future…may well be where I am going wrong!)

Did my motherly duty at the boy’s school harvest festival this morning then whizzed off to the gym.

Thought I had done a good workout…then I read Al’s blog…I didn’t give half as much as he did! Nevermind, workout was good, feeling good even if I did stray from the plan a bit today

Weights: Vaporiser 2 circuits @ 6 reps of the following:

1. Uprow @ 10kg
2. Hammer curl @ 10kg
3. Shoulder press @ 10kg
4. Two-arm swings @ 10kg
5. Stiff legged deadlift @ 20kg
6. Bent over row @ 10kg
7. Dumbbell squats @ 20kg
8. Uprow @ 10kg
9. Hammer curl @ 10kg

Then had to move to some other equipment as the gym filled up big time!

• Leg extensions @ 35kg for 4 sets of 8 reps
• Seated leg curls @ 25kg for 4 sets of 8 reps
• (managed to get a barbell) Barbell squats @ 25kg for 4 sets of 8 reps
• Cable bicep curls @ 15kg for 4 sets of 8 reps
• Cable tricep pushdowns @ 15kg for 4 sets of 8 reps

Hopped onto a row machine for some HIIT cardio at resistance 5 out of 10 for 10mins with some gentle cooldown rowing for 2mins then some stretching…

Food totals: 1203kcals/ 158g protein/ 60g carbs/ 36g fat/ 16g fibre (one day I will work out the percentages)

Hope you are all doing well xxx