Hannah\’s Blog

Today was the last total body, I start anew workout from next week and if I can squeeze it in before I go on annual leave I will.  Although I am taking my new programme with me for my break.  I kept to 3 x 12 reps and started with squats into stiff legged deadlifts.  Incline chest press, seated row.  Incline machine shoulder press and cable curls and pushdowns.  I have covered 3 extra classes again this week, so certainly have been busy what with work and clients.  Looking forward to training clients this afternoon and evening as the weather here is lovely and we can train on muscle hill and the outdoor gym!

Had a lush weekend in the sun and trained hard with SJ on sunday with upper body.  My arms were really PUMPED and I was really happy with how they looked.  I am now on a ‘de-load’ week where I can either do 3 x 12 total body (just for me and my state of mind) fresh air, surfing, bike etc.  I had a huge outdoor coastal walk in the sun yesterday which was great and couldn’t help myslelf, but I was back in the gym this morning after teaching PUMP doing a total body.  Extension, curls, db presses and flyes, pulldowns (reverse and wide) sup curls and o/h extensions and hammers and rope pushdowns.  It was good but actually felt quite hard!

Just off to teach PUMP again.  Well done Sarah and Jemma.  You are both working really hard and I am so pleased with you both, got to stick at it and enjoy it all.

The weather has been gorgeous here, so I hope you are making the most of your training and setting goals for that ‘bikini body’ and remember nutrition is really the key to it all too.

I trained legs yesterday and managed to get my 3 sets of 20 rep squats out.  I wanted to get the 20kg done, but was a little concerned about my ankle so stayed on the 17.5kg a side.  It was good and my legs were shaky after.  I also did seated leg curls 12/10/8/8/(strip and heavy weighed abs.  I am looking forward to Sundays training.

Well done Bekah, last night she pressed for shoulders the 12.5kg and did 3 sets of jump chins, 8/6/6.  So much stronger in the last month and looking in fanstastic shape. Well done!

Have a lovely weekend, it looks like its going to be gorgeous x

I  hope you like my front page, just refreshed it a bit.

Went body boarding Saturday in North Devon as ankle still not 100% but it was great and amazing to be out in the sun, sea and fresh air all day. It really re-charged my batteries. Worked today and set up my week and had another great training session with SJ. Wide machine pulldowns and reverse grip pulldowns for the thickness of my back, back was sore and pumped, did negatives as well! Ouch!! 2 sets of strict overhand grip row for 12 reps. Power room for biceps! Ez bar bicep curls into rope hammer curls. Tri set for triceps, pushdowns, overhead rope extensions into g
Close grip pushups. Incline chest press, 1 min of functional trainer flyes, dropping down the resistance and neutral grip db shoulder press! Loved it! Cankt wait to train tuesday! Grow, grow, grow!!!

SJ got new updated site www.all powercomesfrom.com

Have a great week, still waiting to hear from Monica, hopefully she is now back in the States!

Its been real fun teaching in Newton Abbot this week, I have done 2 PUMP class and 1 BODYBLAST.  We did this mornings class BODYBLAST outdoors.  It was great, we had the grass/steps/db/bands/outdoor music system, the works.  The ladies really enjoyed it and it was so refreshing to be outside in the sun.  I should really make a training dvd soon.  It was great fun!

Clients are having a blast with their training, they are so switched on.  Lucie has been great and has really got her motivation back and is lookingin great shape.  Chantels head is back onto her shoulders and she looked fab training yesterday (even if she was still wearing her label on her new top!!).

It been a good and busy week so far and after the class this morning I trained Legs.  Still having treatment for my ankle and I have been doing so many squats and lunges with the extra classes, I trained heavy on Leg Extensions 12/10/8/8/(8) and the same with Seated Leg Curl, and then heavy weighted abs.  I have bought a hand blender for the gyms and it is a delight blending the oats with the protein powder and mct oil and my digestion system is loving it.

All good….

I trained upper body with SJ on Sunday and was not quite so sore this time round, felt strong though and I got a real good pump.

I am covering classes this week and next in Newton Abbot gym, 2 x PUMP and 1 x BODYBLAST which is fun to do.  This morning I took PUMP and it went down really well.  they have a head mike with no leads attatched and that was lush using that today!  Then I went into the gym and trained upper body again.  After last week I had decided that the workout on Tuesday was not as intense, but I was clearly mistaken as I obviously wasn’t working hard enough!!  It was a good session, despite having the hour class warm up and I completed it in 45 mins.  I felt strong, so I added in the drop set of db lateral raises 8/7/6/5/4 kg for 8 reps each after I had used their new incline shoulder press machine which had totally burnt out my shoulders on the first exercise!  Overhand seated rows, pullovers were intense and then it was arms, hammer/conc curls and s.a. o/h extensions and a hard weighted circuit for abs!

Clients are on track this week and Rachel, well doen for the drop raises down the rack today for shoulders!  what a strong girl you are!  Good luck next Tuesday for the ‘dog handling’ interview with the Police, you are going to so get the job, you deserve it!

Waiting to hear back from Monica Brant whether I go to texas in June for either 1:1 training or the the fem-camp she runs, depends on her tme scale and I need to be back in the UK by July to start dieting, so we’ll have to see.  either way, I am very excited to go and learn and be INSPIRED…

On Bank holiday Monday I tried to do a trick on my surfboard and fell off onto my right foot and heard a loud crack!  I thought I had broken my ankle, but I seem to have strained my ligaments in my ankle so I am on the mend.  I have had 2 physio sessions this week by our in -house pracitioner Richard Long who is looking after me, I have my ankle strapped up and wearing baseball boot for work and training!  I knew all those pairs I have accumulated would come in useful one day! 

So onwards and upwards, I trained Tuesday the upper body and that was good.  12/10/8 (8) strip.  Biceps were almost recovered and today I trained the legs (carefully).  I am meant to be on 3 x 20 reps on Squat and leg curls so I had to change around and do a 12/10/8/8/(8) on leg extensions, the same on seated leg curl and then 2 sets of 8 reps on single leg curls and a giant set on abs, so all good!

Well done Jemma - 2 days left till you get married.  You look in great shape and you no longer have the lungs of a flea!  You should be really proud of what you have achieved, I am!

I think I have suffered a bit of cns exhaustion since the Legs session on Thursday and I also need to step up my calories again.  Peanut butter is being added in this week.

Sj took me through todays workout which was great fun.  Real hard work, but good.  It looks like my month of May’s program is a little different, working on 12/10/8, this is to give me more of a pump and to help me grow and to lay of the cns system a bit.  We started with wide grip pulldowns 12/10/8 and then down to the power room for incline chest press 12/10/8, real strict but I kept good form.  Incline supination curls were next, drop set of 8 reps double arm, working on 8kg/6kg/4kg, wow my arms were growing, I got a real PUMP for this workout.  Then it was forced neg dumbell curls working on the preacher bench - 4 reps each arm.  Tricep pushdowns 12 reps into overhead rope extensions 12 reps for 2 sets.  Single arm rows 12 reps with 15 kg x 1 set and to finish off was seated db lateral raises 8 reps - with 12.5kg.  I could move my arms at the end of the workout and got the ‘real shakes’!  Great workout, by the best coach around, great end/start to the beginning of the week.

Nice!

Enjoy the May bank holiday and make sure you have set yourselves up for the week ahead with food and training.