Hannah\’s Blog

I have my lap top back, but it seems quite slow and I have lost all my pics!  fingers crossed the technician has found them on his hardware…

So, big week, finished it by training ARMS with SJ, Jon and Dave.  My triceps (lateral head esp) are very sore including today.  My arms were really full, so this is the way forward!  We did french press superset with free dips, pushdowns, bicep sup curls, hammer curls, concentration curl, cable curls, single arm db extensions and abs.

I have also ordered my suits with Crys Corner again from the States.  I am very excited and had a good chat with her about competing.  I am going to find a show in the States this year if it can fit in with my UK regionals/finals, so more research to do.

I have had a meeting today with SJ and I am waiting to hear about my pre-contest training for the BNBF and the NPA this year.  I am very excited and so cardio starts soon again for me.

Watch this space!…………

New programme, machine shoulder press 12/10/8/8/(8)  db lateral raises 8 heavy, 8 lighter 3 sets, ouch, seated db shruggs 12/12/12 and cable frontal raises.  Leg extensions and seated curls 3x 15 and 3 x 12 reps.  Really good session and managed to get 20 mins on incline treadmill.   Really enjoyed it and loved the exercises.  Got to grow!……..

The rest of the gyms installation has finished today and we have new bike and cross trainers.  The gym looks really full of equipment but looks great.  Next plan is to re-decorate and train the new guardians to help run the sites.  Its busy but really good!

Well done to Dave and Deanne who both competed yesterday at the BNBF qualifier at Bognor Regis.  It was a well run event and it was a nice small venue called the Alexandra Theatre.  It was pretty much full for the pre-judging and the evening show.  A good number of competitior showed and the physiques were good.  Dave did well in the ‘Teens’ and placed to get to an invite to the finals in October and Deanne unfortunately did not qualify through but looked in great shape, better than she did in the Exeter April show and that is what matters.  I was so proud of them both, they looked so confident with their routines.  Deanne had a ‘T walk’ which they have introduced and poses are added into the walk.  It starts with walking into back centre stage, then  walk to the front and then stage left to right, finishing in centre stage front and then exit.   Some girls were unaware of the ‘T walk’ and  had  their rountine that they had practised and then had to try to modify it to fit the T Walk. That didn’t really work .  Some girls looked like they were doing their whole routine, which wasn’t what they had been asked to do.  I don’t know what happenned there but Deanne was first and and at least showed how it was to be done. 

Well done to our members who took part in the Torbay Half Marathon.  Brian and Chris were there to support them all. 

I have a new training plan and it starts Wednesday to focus on my most important parts, shoulders and arms!  Yesterday I trained shoulders and arms before we left for Bognor and surfed on Saturday.  I am really looking forward to the new plan, involves eating a little bit more, not too much and is going to bring me what I want, SHOULDERS and ARMS! 

Oh dear, I apologise for not blogging sooner, but work is really busy at the moment.  There are a lot of things going on at Winners 2000 Torquay and I am really busy with clients.  These are all good and positive things but my lap top has broken down, so I can’t work from home, so I am trapped in the office trying to catch up.  I love my job, so I am not complaining at all, just makes me realise how much I relied on my lap top.

So, I have trained this week, we have had fun training on the new machines and getting used to them and their movements.  The new equipment is by ‘StarTrac’ and the incline angles of the machines are great, you can really feel the movement isolating the muscle you are trying to work.  This weeks training has been like an active recovery week in terms of less intensity.  Monday was Chest and Back and legs was Wednesday.  I was working on shift this morning, so I missed Shoulders and Arms, but going to train for it sundy morning.

Good luck to someof our members who are competing in this Sundays half marathon, they have all trained very hard and deserve a good run and time.  Just make sure you wear sun block, looks like the weather is going to be lovely.

Sunday, we are travelling up to Bognor Regis for Dave and Deannes debut with the BNBF.  Dave has already started tanning up and Deanne starts with Jan Tana tomorrow.  Both their bodies look really good and it will be a good day but a long one!

All my clients are doing really well, Chantel is on the fat and protein diet for her holiday, Jemma Collins is doing great and losing every week.  Jemma Hurrell is finding her focus again and is getting healthier every day and ’sore’ when she works out with me!  Sarah is waiting for her baby and can’t wait to come back and train and big well done to everyone else who I haven’t mentioned, you are all steadfast and focussed and I am really proud of you all.

Hannah x

The new Winning times 37 is on my home page under the articles section. 

There is a great article written by my colleague Dean about ‘Hypothyroidism’.

Also there is an article from myself about my regular Tuesday TBA group - “Group Training”.

I hope you enjoy!

Hannah x

We have our new resistance equipment in Torquay and it is great.  New treadmills and still more to come!  We have a great horizontal leg press (just like Jenny Lynn uses in her dvd at golds gym), great seated, lying and one legged hamstring curls, lat raise machine and pec dec and many more.

The gym looks great (don’t worry Chantel, it will still be here when you are back in the UK on Friday!!!)

Last night I trained Rebekah and she is due to go on holiday on Sunday.  She is looking in shape and has been on  a fat and protein diet.   Rebekah is looking really tight and last night we saw on her pushdowns her ‘triceps’ pushing through!  It was a ‘moment’!!  Well done and have a great holiday, you deserve it!!!

Well done to Jemma, who this morning has lost another 2lb, I am so pleased with your progress and focus, you are certainly more driven this time round.  Keep reading your mission statement, remember you were the one who wrote it and wanted to change for the better!  Good girl!

I trained Monday and today and I am doing the Liver Cleanse again this Friday (see articles - WT 37 - for Liver Cleanse).

So the training was on Monday, Legs, Back and Biceps and was really hard.  Glutes still sore, so is my back despite having a massage today and so are my biceps!  We did a million chins!  30 x neutral chins for me, then 30 wide grip chins and bent over rows 2 x8.  High tuck jumps and side bench jumps (plyo work) to help recruit more white muscle type fibres (to help me get stronger), kettle bell swings.  Bosu ball hack squats, 12/10/8 and trap bar deadlifts 8/8/8.  If that wasn’t enough,  there was biceps still left to do, lying cable curls, overhead cable curls and dyno band fast curls!!!

Today was Chest, Shoulders and Triceps, SJ, Helen and DAve.  We did flat bench 3 x 3reps ( I did 15kg) and then fast bench press (plyo) with 2.5kg either side for 2 x 8 reps.  Standing military barbell presses 7.5kg either side for 3 x 8-12 reps..  Lateral riases on our new machine and then weighted dips with 5kg 8/8/8 and then fast dips off the step (plyo) work again and abs.  Relly good!

Trained in the outdoor gym Friday with SJ, Helen, Dave and Dean.  It was shoulders and arms.  My shoulders are still aching a bit today from the workout.  We started with standing db press and then went to heavy 8 reps for 3 sets.  Handstand push ups were next and I didn’t burst any blood vesells around my eyes today!  Db lateral raises 3 sets and then arms.  We did standing db supination curls and then supination curls with the T.O bands, we set it on an incline as someone stood on the band behind b you.  Dips on the bar and then fast plyo dips for the triceps on the step.  Ez bar french presses and medicine ball throws whilst lying on the fitball (fast reps mimicking the french press).  Triceps still feeling it today.

Cardio later with Deanne as she and Dave are in the BNBF show 2 weeks today.

I hope you have all had a good week and are reviewing your progress weekly to see how well you have done and what things you have to change to make it an even more successful week.

Well done Chantel for completing hr first 5km run last night in sub 30 mins!  Torbay 10km race next in August!

Its been a good week so far, lots of work coming in with the new Paignton shortly ready to open in approx 4 weeks.  Its very exciting and interviews are being set up for new staff.

Training today was really good fun, one member said to me after ‘that you lot are mad!’ - Really???

It was SJ, Dave, Helen and I.  We trained in the sun on the outdoors gym, it was so warm out there it was great.  Todays workout was chest and back, flat bench press for 3 x 12 reps and then a functinal chest press throw with a medicine ball whilst lying on a fitball.  Weighted chins, standing fit ball pass, throwing from the chest and to finish lying on the fitball with the medicine ball overhead and then throwing it as fast as you can.  Abs were reverse crunches on the dip machine, lying oblique side rotations.  I really enjoyed the throwing work as it should help my surfing pop-ups!

Did the Liver Cleanse from WT37  on Friday and felt really good on Saturday and went surfing.  Trained hard on Monday, just SJ and Dave in training today.  Focus was on legs.  Bosu ball incline hack squats and single leg too.  Really felt this in my quads and medialis.  Double arm kettle bell swings.  Tuck jumps, up and over 2 benches, trying not to land on my head!  Plyometric springs double legged over the bench 20 reps, feel touching the glutes.  Squats, 3x 6 reps, lying hamstring curls and partner assisted hamstring extensions on the bosu and 3 exercises for abs, knee ins on the ball, oblique twists and pilates 100 pulses.  Got PUMP tonight, should be set up right for the day!!!