Hannah\’s Blog

Busy week training clients.  I had Bernie and Gill over the scramble net again this week, we concentrated on a plyometric/cardio workout and used muscle hill on Tuesday evening, it was great fun! 

Rich is doing well on his diet, it is similar to my body building diet as he starts his new job in 2 weeks, so he has dropped 3 lb already and increasing to double cardio days.  Well done Rich - keep it up!

My client Steve who is training for Mount Kilimanjaro is off in a couple of weeks to climb Mt Snowdon.  This will be great for him and we will be able to workout how he is doing with his stamina etc, the diet is going well and he is losing weight too.

The gym has been busy this week as we have our 14 day trial on and I am in charge of looking after the future members, so that is going well.  We have over flow car park set up down the road at the Vets and Heli-beds store and that is working out well.  If you want to park there in the evenings, then you have to collect a Winners badge from reception.

Lots of members wearing our new merchandise of the Winners 2000 brand, they look great in it.

I have not trained since Saturday, I visited our chiropractor Richard Long this morning and he had diagnosed me with a tight pec minor and I had pulled a rib head out of alignment.  All sorted now, so will rest and then get going again - this I must say is very frustrating for those that know me well, but it’s nothing major and I am sure the rest is doing me good.  Food is going well, will just settle for cardio to keep me sane!

Today I trained in our Paignton gym.  Fantastic workout, sat here typing and the workout is just starting to catch up with me.  Standing military shoulder press (got a member to spot me on the 10kg a side for 8 reps) felt really strong and then onto lateral raises 12/10/8/8-strip.  Arms up next with incline dumbell sup curls (yes, biceps coming on already!) that was good and could get a real pump, into incline hammer curls (ouch!).  Bench dips, had to lift a 20 kg plate onto my lap for this (tricky!!) and then into double arm dumbell extensions, the famous ab chair (don’t have this machine in Torquay) and then JD (job done).  45 mins start to finish.   So my pre-competiton diet starts now, with 6 meals a day and making sure I have a post workout meal.  Looking forward to it, like the discipline and I am ready.  fingers crossed I am ready for training on Tuesday.

Well done to our members Jon, Mark, Becky, Claire, Claire, Anthony, Paul, Tony, George, Lorriane, Kelly and Tom.  You all ran the half-marathon today and did great!  The weather was cloudy/sunny with a breeze so conditions overall were not bad.  So very proud of you all.  And well done to my friend Katja who came in under 2 hours.  Katja came all the way from Lonon for a visit and to run, so well done and good luck in the Helsinki marathon in 8 weeks time.  Now to any of my clients reading this, now is the time for us to start training for the Torbay 10 km in August.  I should be dieting by then, so will be using this event for a cardio session (if Simon will let me) and therefore I can run with you all.

My client Steve is doing very well with his training, he is now training 5 x week, 3 cardio sessions, 2 resistance and cardio with myself and a long walk and occasionally the gym at the weekends.  He is losing weight and starting to change body shape for his first time up Mt Kilimanjaro in September.

Becky’s’ training started last week for her first marathon in New York in November.  I have set her up with a resistance training programme for the gym and she is taking herself out for runs either outside or on the treadmill.  We have set her diet up as the last thing we want is for her to lose weight, so  have adjusted her calories and I can now start to monitor her.  Our sessions this week have mainly been on starting to get her core strength up.  So we have done a lot of work on the bosu ball.

Winners 2000 is advertising a 14 day trial officially to members of the public from Saturday.  So if anyone would like to take up this offer, then send me an e mail and I will arrange for an induction into the gym and then you have 14 days to enjoy Winners 2000 and all our facilities.

www.Winners2000.co.uk

This week I am enjoying the rest and treating myself to cardio.  I am starting to get itchy feet and ready to battle again.  Next week starts the strict, heavy lifting phase in order for me to gain some more muscle before the diet starts leading into the qualifier and then the finals!

130 days to go……………

The week has flown by with coaching clients.  Mondays PUMP class was great and we have a new section to the step routine, lots of people facing the front, back and sides, but all having fun and enjoying it, after all, that’s what its about.

Clients are drifting back into training this week after holidays, Chantel is back onto it, had a great time, ate the wrong the things (despite promising) and already shifted a couple of pounds, she is a extremely focussed young women and will be back to her weight pre-holiday season  this time next week.

Bought some great dvd’s for the gym this week; DODGEBALL  I can’t stop laughing, STARSKY AND HUTCH (vakog of Daves first NPA show in Batley)  and the full HATTON V MAYWEATHER fight. 

Today I ran 5km on the treadmill watching the lead up to the fight and abs.  Lovely, doing cardio for a change!

This week has been so crazy and for those that know read my blog regularly will know that I never have this long between regular updates.

This week I have been on a course as well as running and coaching in the gym.  Cain Leathem from GB Fitness has taken the course.  It was very intensive and next month we have a 3 hour written exam!  So the next month is revision, from the heart through to the endocrine system!

Some of my clients have had great successes in terms of weight and fitness.  Monday was my PUMP night and as usual aching bodies the next day!!!  Tuesday evening I took my 3 ladies Dot, Bernie and Gill and we worked on the outdoor gym in a circuit style.  We have 2 incline scramble nets that short cut the run of muscle hill and all 3 went over these!  amazing!  The eldest is in her mid 50’s, they scrambled over and it was great and they ran up muscle hill twice.  They loved it as it was another achievement to them.  I will get Brian to show me how I can work pics onto my blog so I can show you.

My longest ever client lost 2 lb this week, for fear of being named and shamed!  Well done ?????????

George lost another 7lb this week, that’s 1 stone in 8 weeks now, she looks fantastic and I have now progressed her up to an A and B split, well done!

I have also taken on a client Becky who has decided to run the New York Marathon in November.  I am looking forward to working with her, she is very excited and very focused, so I will update you regularly on her progress.

As for me, I have not trained since Saturday but I have had 2 early morning runs with Deanne (from work  and who is getting married in 3 weeks) we have done track work and steps.  this was mainly to wake us up as we were to be sat in a classroom all week, doing nothing.  I really still think my body is catching up and trying to maintain balance/homeostasis.  I will see how I feel this weekend regarding to training, sometimes it is better to just rest and catch up on sleep and then go hard next week.  Simon is fine tuning this weekend my diet and training so we will see.

Dave has started his pre-contest diet, he only had 2 weeks off in between, then we are off to Taunton to the NPA  for him to qualify for the finals.  He is tired already, at least I have a good few weeks off.

For those that are training, have a great focussed weekend and for those not, why not!?!

Enjoy!

Trained shoulders this afternoon.  It was quick, intense and I got a great pump.  I feel I am almost 100% back since the competition and my lifting weight is almost back pre-comp.  I started with barbell upright rows working up to 30 kg for 12/10/8/8 and then into machine shoulder press for the same reps.  Single arm lateral raises were next and I stayed at 10kg for 10/8/8/ reps (this felt really easy and my delts looked in great shape) and then I finished off with the olympic bar with 17.5kg a side for 3 sets of 12 reps for a great squeeze to work my traps with shruggs.   Two  hours later and I can already feel my shoulders coming on!  Great!  I have slept since then (must have been a good session) and reckon I have started growing already…  141 days to go!

I did not train today, my chest and back are very sore!  Was looking forward to training shoulders, I reckon tomorrow I will still be sore, so will tearing down the walls by Saturday for a big shoulder session!!!

Well done to Steve this morning for losing another 2lb, he is on target for his climb up Mount Kilimanjaro, we did a total body session with sprints on the bike today to help increase his stamina and endurance.  Trained clients this morning and then slept all afternoon (think my workout caught up with me!) - still, its all growing time!  Went back in the evening and trained clients again.  Rebekah got her personal best (P.B) today on the flat bench press, 10 reps with 30 kg!  good girl, we had a great shoulder and ab session, with cable frontal raises and single arm cable raises and lots of core stability work for her stomach. 

Dave has sent off for the NPA dvd he showcased in, so I am looking forward to seeing what girls placed and who is through to the finals.  Watching Pumping Iron 2 lots at work at the moment, really looking forward to devising a routine for my qualifier.

My metabolic rate is back and I am hungry for food and for training!  Trained clients all morning.  Chantel is on target for her weight loss, another 2lb today and we are now below 30% body fat, this is the first!  Great going Chantel, hold onto that focus and we can go further!!!  Trained my longest ever client of 5 years today, I cannot name her today as I am still in shock of what she has eaten over last half term week, pizza, chocolate, chinese…and still lost 1/2 pound!  Now it will catch up with her in terms of health and digestion, she did not want to write it down in her food diary for fear of me writing it in my blog, but I have and will hold it against her in the future by naming and shaming her if she doesn’t get her act together!  I think after her workout today we will be back on track!  For those that know me well, that should be enough!

I trained Chest and Back today and really enjoyed my session, I had 35 mins to do the workout in.  I felt really strong on my back.  I trained on my own today and hit bent over rows with the olympic bar with 10kg a side, working up to 12.5kg with reps of 12/10/8/strip to 8.  Then to close grip pulldowns with reps of 12/10/8 and strip to 8 working with 45kg to 35 kg, it was really good and my lats were sore on this exercise.  I inclined pressed the dumbells with 12.5kg for 12 reps and then went to 15kg for 8 reps twice! No spot!!!   Finished off with 2 sets of 8 reps for incline dumbell flyes.  Ran out of time so hit abs quickly. 

Ate well today, plenty of protein and fat but maybe not enough carbs as am so hungry now as I am writing this, but too late to eat now.  I want to train tomorrow, think I am up for shoulders but will see how I am and how my body is.  Next week the new food routine starts as with training and supps, so no stress at the   moment with regards to food and training, this is just to give my body that last little bit of free time and adjustment after the dieting for the previous show.

Last night I took my PUMP class, we have started a new routine and it was a great class.  I have seen a few class members today and they have sore legs, glutes especially and quads (my legs are really sore today too! - the ladies love it that I am in bits!)

I had a busy morning training clients, Tammys’  legs were sore from PUMP, so we worked around them and trained all her other body parts, Tammy has a holiday booked soon to France and is knuckling down to her training, like all mums, the half term week throws their training out of the window, but she is now back to it. 

I worked the afternoon shift as site manager and it flew by and then decided to move my training to tomorrow morning and went home to rest.  Back again to train more clients in the evening and rode my bike back in, more pain for my legs (well, I am always telling my clients to do light cardio when they are sore, helps reduce the lactic acid build up).  My TBA ladies (Dot, Bernie and Gill) worked real hard today, we did hack squats, step ups and chest as a tri set, then arms and shoulders, lots of abs and sprints on the rower (200m sprints with 45 sec rest).  Gill has just bought a new dress and her focus is now to lose up to 7lb.  She doesn’t need to lose that much, just to increase her cardio and one extra gym session that should be enough and to tighten the belt on the food and WINE!!!

Rich did his personal best tonight on 7 plates for 8 reps!  Well done Rich!  We finished off with a drop set, I was ready to stop at 2 plates a side, but he wanted to keep going down to 1 plate a side which he did and pushed out 20 reps!  Good on you Rich (he felt sick and wobbly legs for the rest of the workout) but he wants to grow!

Can’t wait to train tomorrow, just got to remember to get fuel in as I have a busy morning!