Hannah\’s Blog

I had a great holiday in Portugal, 10 days.  Long beach runs every morning before breakfast, 3 hard gym workouts, a jet ski ride across the bay, swimming and a day of surfing up the west coast.  I still had time to chill, read a great book ‘The Greatness Guide’ by Robin Sharma and realign my values and goals.

Now back to work and checking up on my clients and how they have have been doing whilst I am away.

The new gyms are coming along, Paignton is busy being painted and electrics up, so its coming along nicely.

Deanne and Dave are both doing the BNBF show in Bognor Regis on 21st June and are working hardon their 2 hour cardio a day, both are looking in great shape and are both doing new routines!

Today I group trained and we trained Shoulders, legs and triceps.  It was really good, Kettle bell one arm snatches to start and double arm kettlebell swings to warm up.  Handstand push ups 3 sets, blood vessels burst around my right eye to prove how well I was training!  Lateral raises with circumdation rotations to really KILL MY DELTS!!!  Legs was incline hack squat with feet on the flat part of the bosu ball, great quad work and then singl leg stiff leg deadlifts whilst balancing on the bosy ball holding a kettlebell!  Good stuff and partner assisted hamstring work.  Really enjoyed the session, good to be back!

Booked a break, back in a couple of weeks.  I will be exercising and taking a look at my goals and getting refreshed.

To all my clients, please work hard, goes with out saying!  Keep your focus and show me what you can do without me.

Eat well, train hard and look forward to seeing your result when I am back!

Hannah

Trained with Laura on Friday, We trained Shoulders and Arms with bands and dumbells, good workout and hard.  Shoulder were gast lateral raises into heavy presses!  Arms got a nice pump with bands and dumbells.

Saturday,  Chantel was the second of my ladies to run up Muscle Hill, she did it in 49.01, she has got beat 44.11 to get up on board for fastest 5 women.  She will do it!

Bought my first surfboard yesterday, custom 7 ft 6.  Its great, surfed yesterday for cardio and did a great job if I say so myself!

Officially felt sick this morning on the single leg press!  for those of you know that know me, you’ll understand!  6 of us trained this morning.  Squats 3 x 8 reps and I increased my rep range to 12 with the 20kg with perfect form!  Hexagonal bar deadlifts, 3 x 8,  single leg presses with a plate a side and kettle bell swings 3 x 12 reps.  real hard.  Isometric wall sits whilst your partner did kettlebell swings and dumbell jump squats, and of course single arm kettlebell swings.  Exhausting workout, great fun and not able to write anymore…………

Except, Well done to Jemma, she is training real hard and very focussed and into her second week.  Food and focus is A1, well done!  Don’t stop now.

This morning we trained Chest and Back.  Sj, Jon and I.  We started with flat bench, 5 second negative lowering phase, 3 sets of 6 reps, I had one plate a side.  Hard work!  We then trained on the fit ball and did double arm kettle bell swings.  Glutes and quads really felt this as I still working off Fridays leg workout!  I like the kettlebells, its all about power and speed (and not letting go of them!!!)  Incline chest presses with the bar, 6 reps, I did 10kg a side, then single arm kettlebell swings.  Single arm chest presses with the kettlebells and double arm chest presses.  Great movement, you have to really control the press to keep the abs stabilised, but have to careful for the shoulder rotation when pressing.   Next up was heavy wide grip chins (with weight belt) and 5kg for me.  Francois rows and straight arm pulldowns to finish.  No idea what is coming on Wednesday but looking forward to it!  Hope its not legs, hopefully recovered by then!

I trained shoulders and arms on weds in a group session.  Friday I trained legs with Deanne and they are still in bits.  We did a warm up prep set on the squat rack, then I put a plate a side and did 3 sets of 8 reps, then 3 sets of db alternate lunges 3 x 20 reps with 10kg and then partner assisted hamstrings, (where you are knelt on the bosu ball with arms folded and your partner behind you holds you ankles and feet and you have to do the lowering phase to work your hamstrings and then push yourself off the floor and back up in the same position).   AAAHHHHHHHH, my glutes, inner thighs and hams are still wrecking today.  Yesterday was a test I hired a surf board and surfed in North Devon.  It was really interesting as I have not done it for at least 2 years, my strength and fitness were greatly improved and I got up!  didn’t help with recovery though, legs still in bits today, so outdoor running with Deanne it was!

Deanne is planning to enter the BNBF in Bognor Regis in 7 weeks, so her training and diet starts back again on Monday.  Very exciting!

Tomorrow is chest and back………