wonderwomanraja’s BodyBlog

just wanted to quickly share this fantastic bit of news (might not b a great thing to others - but i really really want to write a book - like a self help guide of my life) - and one of my great tutors from my Personal Trainers course mailed me today to ask whether she could share my story with other Personal Trainers in a fitness conference that she is presenting at in London.

Its just a small step but i see the vision of something coming out of this and possibly get the ball rolling for the book that i want to write.

My tutor wants to tell others of how i was a fat kid (if u see my profile)-never into fitness/sport, was working with street homeless drug users, getting them into fitness and exercise once i had found my love for fitness and then decided to complete my Personal Trainers Certification and then landed a dream job working as a PT for a Princess of the saudi royal family…

my point being- we create what we desire if only we believe… i’m living a life of luxury and most importantly, happiness… so the question is- what are ur dreams and whats stopping you from following them??? Don’t be a thinker - be an implementer !

I kno i was meant to post everyday but as usual life takes over- on Monday I posted my Killler Leg workout- here’s a list of what I’ve done so far this week (tomoros a rest day) and this is what my workouts roughly look like on an average week (obviously as progression occurs things will need slight tweaking)… ENJOY!!!

So Manic Mondays was Legs (read previous post for workout)

Torturous Tuesday: 4 sets:20, 15, 10, 8 (30 secs between sets) BACK & ARMS:

Lat Pull Down (front and back)- wide grip

Narrow overhand grip - LPD

Bent over Dumbell Rows

Deadlifts

Dumbell Pull backs

Rowing machine - 15 mins

BB Curl

Tricep Press

Skull Crusher

Bicep Isolation

Tricep Dips

Tricep Kick Backs

ended with 10mins fairly easy pace on Treadmill (10.5kph at incline of 2%) and STRETCH

WACKY WEDNESDAYS

4sets: 20, 15, 10, 8 - Shoulder & Chest

Military Press

Side Lateral Raise

Front Raises

Girdle shoulder rotation

Shrugs

Bent Over Rear Delt Raises

Press Ups (normal)

Press ups on stability ball

DB Press

DB Flyes

Pec Dec

ended with ABs : 30secs of each exercise - hanging leg raises, hanging obliques raises, reverse crunch, bicycles, stability ball plank, side planks, lying leg thrusts

STRETCH

Thrashing Thursday: bit of a random mix up ready for tomoros rest day

15 mins warm up on treadmill (incline 2% at speed 10, last 5 mins up to 11, 11.5, 12, 12.5, 13, final at 14kph)

BB romanian deadlifts 2 sets of 12

BB front squats 2 sets of 12

Wide grip Pronated LPD 2 sets of 12

Walking lunges

BB Bench Press 2 sets of 12

BB bent over Rows 2 sets of 12

Two Arm Swings 1 set of 25

BB Back Squat 2 set of 12

Overhead DB Press 2 sets of 12

BB Standard Deadlifts 2 sets of 12

One Arm DB Rows 2 sets of 12

One Arm Swings (1 set of 25)

STRETCH

FUN FRIDAYS….. That’s Right… It can Be Fun Just giving ur body and mind a REST!!!! NO WORKOUTS!

SADISTIC SATURDAY

HIIT (High Intensity Interval Training) I must admit I didn’t go to my highest speed that I could hav done (but will do next week)

on treadmill - warmup 5 mins (incline 2% speed of 9 then to 10kph)

Throughout Incline remains at 2%

30 secs - speed  15.5kph then rest / recovery period of 90secs at speed 10kph

did this 10 times (and was feeling the last one)…..phew…. thank god I have rest tomoro - that’s right StressLess Sunday - complete rest ready for Manic Monday!

any more ideas / feedback on this would be much appreciated - Last week I didn’t really stick to much as was tweaking up and luggage hadn’t arrived yet but this week above is what WonderWoman has managed to do - next week will post Nutrition

Enjoy!

So as promised i said i’d keep an update of workouts done and now cleaning up diet much more. this weeks been great in settling in, finding my resources, getting diet list made up - (had a big sugar load today-not my usual - real crazy but i think my body will use it for next weeks challenge)

so like i hav mentioned many blogs ago- the diet isn’t keto as such as this is a lifestyle change, one which is getting soooo much easier as time goes by- my cravings are so minimal its great, my fitness levels at the moment are on a high (so i gotta keep it that way) and I have a clear vision of where I’m heading now - by the end of this year- it will b interesting to see where i get to …

so in order to get lean i have to up my cardio big time in high intensity. i’m planning on 2 days off per week, fridays and sunday (as i work 6 days a week), fridays my day off and sunday is what im used to in london …im still getting used to the weekends here in saudi.

Mondays = LEGS

4 sets of 20, 15, 10, 8 (30 sec rest betwn each set)

SQUATS

LUNGES

BURPEES

ALT SQUAT THRUSTS

SQUAT JUMPS

LEG CURL

LEG EXTS

(HITT - 5 INTERVALS) - 30 secs all out, 1 1/2 min recovery

i’m gonna ache but its all great !

yep i’m back in saudi AGAIN! bit last minute but my Client wanted me to get back as soon as due to unforeseen circumstances and obvioulsy because she wanted to train again after the baby she had!

so just over a week back - its been ages since iv written any posts as iv been busy with travelling and packing and saying goodbyes, blah blah blah

im eating clean - not too bad at all - cravings that i used to have before arent really there anymore - somethings switched in me recently - more so than before - i feel like things r just clicking into place.

The gym here in the palace is so much more wel equipped - not great but far better than what it was the first time i came here so my workouts hav been pretty cool so far - just been taking my time getting used to being back - really miss muay thai and general boxing but im sure il survive - i just dream about it instead and youtube so many videos (and im not joking)

so now i think from monday i wil begin to post my workouts and nutrition on here just to giv others ideas and obviously for others to give some feedback.

still havent decided what to cheat on but hey - dont really wana focus too much on that - just wana get to my goals, enjoy the lifestyle here and get to know me - and see where this beautiful journey takes me…

to all those who feel that they wana give up as it takes over everything - remember obsession is the word the lazy describe the dedicated…so which one are you!?

so first week of no fasting, getting back to a ‘normal’ routine, eating better, drinking lots of water, etc…cor it has been such an awesome week in terms of energy levels - amazing how eating consistently again makes a huge difference, the month of fasting has definitely taught me alot!

so i had a cold - took a day off the gym (&another day off tomoro-cheat day) still got a crazy cold but its not so bad that its not stopping me from going to do Thai boxing…i frickin love it soooo much, i am definitely gonna train to fight once i finish working abroad.

but wat pisses me off is that most of the time im the only woman in the class and i get put with some beginner who i end up teaching rather than kickin arse myself and getting a mad workout in …oh well… i must give off the impression that im a stereotypical girl - then once im in the class the lads soon find out who the fittest is! i must say i am bragging coz im proud of the fact that i kick all (literally) stereotypes of women being weak and find it highly amusing seeing the guys sweat and pant out of breathe while im ready for the next round! bring it on i say! tomoros off then monday will b kick box conditioning…

managed to fit in crazy leg workout that prevented me from sitting down from the pain, back, abs and triceps in this week! gotta get a better routine for weights, but rite now im enjoying the boxing as once im in saudi im all on my lonesome again so will hav plenty of time to weight it up!

Ouch Ouch Ouch- The worst running nose ever but still kicking butt in the gym- whose butt? My butt! frickin hurts from killing the legs yesterday, then MMA completely stiffened my neck & jaw in the morning - i couldnt sleep that well as my nasal was congested and opening my mouth to breathe hurt as my jaw had been grappled big time! I had to laugh at myself…this about sums me up…Crazy Lady causing herself self-inflicted pain - but i can’t help it- i love it!

So this morning the legs kicked in- my hamstrings were buggered so I thought I’d go and do a quick Thai Boxing class to loosen up the glutes&hamstrings…silly me…with kicking and squats in between followed by burpees who the hell was i kidding!

as i got into plank position sweat dripping on the forehead was not the issue- it was my nose dripping….eeeeewww a pretty sight..NOT!!!

im so sore it feels great- us superheros are just self distructing- who needs enemies when i can cook up my own kryptonite!!! lol

Right so i said i’d keep my workouts/eating posted- Day 2 got a cold but still at the gym. Yesterday was Thai Boxing- freakin’ awesome conditioning class- added in Back & a nice stretch to end off - eating 7 meals every 2/3 hours depending & drinking WATER like a fish- thats what i was missing during fasting….lovely water! and i am now peeing like a granny but hey im not complaining!

So today i woke up EXTRA early thinking i’d get in to a boxing class (the gym takes an hour to get to door to door) but the instructor cancelled so i was fuming but thought ah well lets get LEGs in today- have completely mixed up workouts- rather than boring rests between sets usually bang out press-ups or ab crunches or 2 min quick run - i hurt as i write this, but i love it! then to finish off a very light MMA technique class then headed back home in the horrible rain! booohooo

Eatings going well- i was sooo tempted again (its only been 2 days) to reach for sugar crap but then i again strongly bypassed the aisles & headed home to make a nice chicken salad with avocado & cous cous! yum

tomoro’s Thai Boxing in the afternoon which means decent amount of sleep - thats another thing i’m trying to get better in and i feel better for it!

Cor it is amazing as i say all the time how muscle looses and turns into fat- this fasting month was crazy but hey i got muscle memory & my fitness levels are at such a great peak- and thats what really matters- that whilst other boys are huffing and puffing in class i’m charging through like a duracell battery! heres to all the ladies out there ! We Rock!

Right so here i am - was weakened by fasting, still have a sore throat, weekend was atrocious but now i have 2 1/2 weeks left in london, then back to saudi where its harder to workout BUT iv decided iv been waiting for this moment- waiting for fasting to get out of the way- the nites with friends/family to slow down so i could begin my journey of really being what i dreamed of - a healthier, fitter, better physiqued & mentally stronger person - so today my ‘Transformation’ begins… I’m not following a keto diet in the strictest respect as for me this is more of a way of life that I want to maintain throughout rather than for a specific time period - this will b my way of life - by eating clean, cutting out all the crap (which i have been so much better at), having timing, portion size, etc - u know the usual stuff that we can become quite anal about!

Will keep u posted - infact wil most prob annoy u with all entries of how its all going… right now gonna have a quick shake and then its off to the gym for some Thai Boxing (its legs and back tomoro) - gently does it! rrrrrroooar! lets get this s**t started!

After much contemplation, feeling awful, sick, stomach bloated, headaches, tiredness, (an endless list) I have had to give the last 9 days left of the fast a miss… in the beginning it seemed fairly easy but as time went on & water wasnt being topped up- food choices were hard, sleep was totally deprivated i have to say yesterday was my last fast - i will make them up in the winter time when its easier but now this constant feeling of sickness like my kidneys are failing (ok bit extreme) is just far too much.

Im gonna take it easy this weekend and let my body recover, drink plenty of water…

Oh lord- as i take a deep breathe and write this blog- usually i keep this updated but since the fasting month my energy levels are all over the place(as expected). I was being naughty though and still trying to work out at a bare minimum - but without water its still a difficult thing to do. Its also been 20 days and i have touched NO CHOCOLATE- so for me that within itself is a massive achievement!

so rather than babble which i do anyway- lets see how fasting had affected this Wonderous Woman…

ok lets begin WORKOUTS - I have been doing NO resistance training of my own (usually i would have separate days for body parts)- but the energy levels are just not there - HOWEVER- i have been doing some Thai Boxing (twice a week) AND MMA (mixed martial arts) so all in all in a week im going to the gym for about 4 days with a combination of thai, mma or normal boxing (thats if im lucky) - i have definitely noticed a difference in my strength- but because im a bit of a nutcase i push myself each session (and usually die afterwards) - with each still higher than the most average!

EATING- oh wel thats a great concucsion of mixed up stuff! in the morning i make sure i have carbs (for energy during the day) definitely my protein shake and for some reason i cannot stop eating lots of fruits - all washed down with a cup of green tea and water

Then comes the time of opening the fast- after 16 hours i wana eat the whole kitchen! But again- i cannot stop eating lots of fruits- i usually drink 2 litres of water till bedtime (so i pee like a granny throughout the nite) and usually have some veg, protein and light carbs  - it pretty much depends if i go out then its different but if im at home then this is the general routine (oh and i forgot to mention snacking on nuts- gotta control that for sure!)

SLEEPING- ah wel today i was soooo exhausted from MMA and the fasting of 20 days that i slept for whopping 12hours and im still tired but generally i end up going to bed at 12.30am to wake up at 4am to eat and then back to bed to wake at 10am - so even patterns of sleep are abit blipped!

Thats the break down so far - someone inject me with caffeine…. i am moaning i know but deep down i know that i can take the challenge and iv done half way so things can on ly get better! (i even managed to bypass the chocolate fudge cake whilst grocery shopping-so i must b ok)

oh wel - now im getting ready to go to a relatives house to break my fast - if there is any fried crap (which they love to eat) i will cry so hard - lets hope theres some grilled chicken..fingers crossed!!!!