Hannah\’s Blog

Training was good on Monday, it was a long session.  I was strong on chest and legs and triceps.  My flat bench press weight stayed at 12.5 kg again this week to complete perfect form, legs were strong on single leg presses and single leg squats.  Body is coming on slowly and I am getting those extra calories in with the help of the coconut butter, so all is well.  Fighting a cold though! 

Had to cancel training yesterday, have been fighting cold and sore throat all week.  Absolutely gutted.  Still, better out than in as they say.  So its lemon and honey all the way and sleep if possible.  Fingers crossed I will be ready to go again on Saturday, otherwise I will be climbing the walls!!!

Well done to clients this week.  Bekah and Rachel, you are both coming on with your strength and are both looking in really good shape.  Chantel is still managing to stay off the biscuits (funny how making you want to fit into skinny jeans, does the trick!!!)

Well done to Dot and Bernie with your 50 push ups and lunges on Tuesday!

Massive well done to Sam again.  Sam has lost total of 1 stone and 6lb since the beginning of January.  You looked great tonight Sam, younger in your years.  Will be great writing about you in the next article of the Winning Times.

Well done Lesley for your run through time in Serious Fit, last year was 9.31 and today was 9.03, fantastic and still 3 weeks to go!!!

Trained Shoulders, back and biceps yesterday on my own.  Db cleans with 15kg for 3 x 6 reps, heavy machine shoulder press 2 x 8 reps and 1 x 16 reps, later raises with 7.5kg (could not raise with 10kg, shoulders blown) and db shruggs with the 20kg.  The back workout was single arm rows, 3 x 8 reps withthe 15kg, seated row 2 x 8 reps and then 1 x 16 reps and wide grip pulldowns 2 x 8 reps and one set of 30 reps, just to really work my back - just in case it wasn’t pumped enough and then for biceps, I did incline supination curls with the 7,5kg for 12 reps x 3 sets, cable curls 2 x 8 and then one hard set of 16 reps and a 5km row!  That was an achievement of a workout for me, all on my own and just over 1 hour and still I walked out of the gym unassisted!

Our SERIOUS FIT EVENT is the first of our TEST YOURSELF EVENTS and is on March 15th.  Clients and members are working hard at it and also working on their weaknesses.  Should be a great day, especially if it was anything like last year!

Training has gone well this week.  Half body splits done Monday and Wednesday.  I went up to 8 reps for the flat bench press at 12.5kg and the single leg presses with 2 plates a side, I managed 12 reps each leg.  I am getting stronger.  The sorest part of my body this week has been my biceps, that was from the strict incline supination curls.  My legs are just feeling constantly pumped and tight, which is good, although my skinny jeans won’t like it!

Well done to Sarah, who is now 20 weeks into her first pregnancy.  Despite coping with severe morning sickness, you are blooming and training really well.  #

Well done Bernie, who completed her first dip!  I thought we were going to do assisted dips and you went right ahead and did a ‘true to form’ real one, great stuff!

Chantel, you are really looking back in shape, the girl of last summer is coming back, so keep up the good work!  It’s nice to hear you saying ‘you treated yourself’ to a little row the other day!  That’s what training is all about, having fun and seeing the results.

I have done a couple of outdoor runs this week for cardio and looking forward to training on Saturday.

Stay focused!

New article has been added to my ‘article’ section on ‘ Getting Lean’ with pictures, from our latest WT 35.  Enjoy! 

Also 2nd page good section on GOAL PLANNING if you are still having problems.

Trained on Weds with SJ and Jon.  We started with Cleans in the power room (3 x 6reps) then bent over rows, upstairs for machine shoulder press and lateral raises.  Neutral weighted chins and drop set of close grip pulldowns into incline db curls and cable curls with cardio.  I have not trained until this week as most of you will know at this much volume, but I can say although I was tired, I have not been wiped out (well not as much!)  I think health is the key and it is coming back.  I have been very strong throughout my workouts and I was able to complete the legs, chest and triceps workout on my own yesterday and added calves in.  So, I would say it was a good weeks worth of training.

This morning I did cardio and tomorrow is back to training, shoulders, back and biceps.  I think being back on the coconut butter has helped me with energy and getting the calories in, already my legs are growing as my xmas skinny jeans are tight!

Well done to Tammy who has lost 3.5 inches in 4 weeks.  That’s good going and now habitually drinking lots of water, at last!!  Well done to you.

Yesterdays training session was fun with SJ and Jon.  It was really good, working on high intensity and reduced volume.  We started on single leg presses, I worked on a plate a side for 12/10/10 reps, then it was a tri-set db stiff leg deadlifts into db jump squats.  Good workout for legs!  Flat bench press was next, I did 10kg a side for 3 sets of 10 reps.  It was a good weight but I could have gone heavier, it has been Christmas since I last benched and I can feel it today!  Still pumped!!!  Upstairs for single leg squats and leg curls and then into db incline flyes and then weighted dips!  Game Over and 20 mins treadmill.  Feeling the workout today, especially as PUMP was on last night and we are in the second week of our resistance program, so I really had a good workout. 

Another one in store for tomorrow!

I can’t believe we are already a week into February.  The gym is still busy with new members signing up and we have a great offer of a 3 year membership whereby you can claim, £100 worth of our supplements, a sports massage, £100 worth of tanning of 5 Personal Training Sessions.  I have been busy taking clients through their first stages of inductions into the gym and goal and dietary planning, so it really good.  Well done to Sam, she has lost 15.5lb and 6.25 inches in 5 weeks!  Fantastic going!

Technical problem all sorted on my site now and I should have the latest Winning Times 35 article on site by this week too.

It has been a good week with clients, Catherine is mastering the art of press ups, to be continued on Monday!  Bekah is getting ready for Tuesdays chin-session, getting inspired by Terminator 2,  Sarah Conners chins in the movie.

As for me, training has gone well this week.  SJ took me through my Shoulders, back and arms workout and my arms had a really good pump.  Yesterday I trained legs and chest and calves, it was hard on my legs as I had done a 5km run the night before on the treadmill, and I guess I had used up quite a lot of energy and fatigued my muscles.  I did my squats in the squat rack in the power room as the smith machine was being used and it was great.  My legs were still shaking 4 hours down the line!  Training is going to be different this week as I am training with SJ a couple of times, so I expect it may be different exercises and parts.  Will have to wait and see.  First session is tomorrow!  Can’t wait!

Helen is now 3.5 weeks left to go till she competes in the Arnold Amateur Classic.  She is looking lean and much bigger already than when she competed in the Europeans in Macedonia.  She is holding much more muscle mass, which is great.  Exciting times for her ahead and being able to eat in the states after a competition is amazing, makes me remember my first comp in New York!

So once again, I hope you have all planned your week ahead and set your goals, both personal and work, so go  get them and remember it is only you who takes the full responsibility of your health and all your actions. 

Chinese proverb:

the person who says it cannot be done should not interrupt the person doing it.

There seems to be a technical problem with my site at the moment and it’s being looked into. 

But there are new pictures up in both “Training at Winners 2000″ and “I love New York”.  I hope you enjoy them and like my new hair cut!

Well, it has been a busy week and clients are all happy, they know what to do, its doing it that counts!  Training has gone well.  Yesterday I did legs and chest and it was great.  Legs and glutes sore from the squats and lying leg curls.  I am waiting for my designer to finish off my pictures on my home page and then I am ready to download my New York and recent training pics.

I hope you have all had a good week and have set your targets and goals for the week ahead. 

Pictures up by tomorrow - promise!