Hannah\’s Blog

Today I am a little tired. I had a long weeks work and training and its just the pre-contest diet and end of week for sure. I trained Shoulders and Arms today. It was good and SJ tool me through my new workout. I have a new workout for the next 3 weeks and its time to get my teeth into it!! It was good, heavy db presses 6-8 reps, lateral raises and cleans!! Loved it. Biceps was fun with off the floor curls and hammer curls and triceps was single L’shape extensions and flat and incline french press with the ez bar.
Nice!!!

Big sleep and hopefully surf tomorrow!

Have a great Bank Hol and get your week planned, mine is done already, just want more food, starting to look like I am on a pre-contest diet now.

8 weeks to show!!!

I havent been able to train legs since Sundays 10km.  Hamstrings, calves and hip flexors have been tight and sore!  Felt good today, but did double cardio today and tried to have a little jog and right hamstring was having none of it.  Maybe a slight partial tear or strain, I dont know, it feels like it did when I  was in Portugal earlier in the year and I was on a lying hamstring curl machine that only partial contraction! Ouch!!!  Never mind, I have dropped some weight this week, dropped 3 lb in 9 days so happy with that, looks like its off my glutes so happy about that too.  food is going well although I am starving as I am writing this and only just eaten, herbal teas coming back out again!  Just had my new cover of Oxygen - Sept in and there is a whole section devoded to protein bars, cookies and healthy bars to make at home with whey protein and had to skip that section today, look forward to trying them post contest! 

I trained on my own this morning, Shoulders and Back and had a spot on the chins (15kg weight belt for 3 x 6 reps) so I was buzzing!  single arm rows, neutral bar pulldowns 1 min test, shoulder presses, lateral raises, rear delts and fron delts, really good and 40 mins of treadmill and cross trainer lsd and this afternoon 40 mins of incline walk on treadmill.  Yesterday I did my first session of intervals, weather horrible here at moment, so wet, so used the crosstrainer, 1 min on high and 1 min on low x 15 (30 mins) and then 10 mins up hill walk.  No wonder I am hungry today!  chicken salad with avoacado and spinach and celery had better cut it tonight for dinner!  Can’t wait for my blueberries, yog and eggs inthe morning!

The pics above are from last nights Torbay 10km.  It was my client Chantels’ first 10km and I ran with her and we got her through 59 mins.  I am so proud of her, she did really well, despite feeling sick the whole way round!  It was the worst conditions I have ever run in, it was heavy driving rain, absoloutely horrid, but we did it and we finished in a credible time for her first 10km.  She is now even considering running again next month.  Well done Chantel and the rest of team Winners who ran with the running clubs and clients.  I am a bit stiff in the hips and hamstrings today, but definately loosening up as the day goes on.  Thanks to my dad who stayed from beginning to end in the pouring rain taking photos and to my mum holding the umbrella and to my little niece Lilly who met us at the end! Lovely x

What a busy week I have had. I had my birthday and 2 new staff to join the team, great workouts and fundraising for a local school. It has been a really good week and I had pics done on Thursday which showed that my body is good and I am really pleased with my upper body how much bigger it is this year. That was the goal and still is and now its time to burn the fat and keep the muscle mass on. Cardio went up to 140 last week and this week is 160. Hill sprints, track work is in this week twice and workouts staying the same.
Yesterday went surfing and it was good to be away from the gym and training in the fresh air.

Suit is behind delivery due to back order of stones and put my shoes on this week and they felt good!!!

I need to decide now how long I am going to go to Canada now and plan my trip

Read Ava Cowans blog today and saw she placed 8th at Dallas Europa show, so will be interesting to see how she looked and who placed higher than her, I would have thought she would have looked amazing, sure she did!!!

Had a great workout this morning with Faye in Newton gym.  We trained Back and Shoulders.  Shoulder presses and neutral chins.  Single arm db rows and heaves.  Seated db lateral raises,  band reverse flyes and polate fron raises.  Heavy abs, plank and calf raises, 35 mins cardio on incline treadmill.  Real good fun.  Rip head pulled out again in back, pecs are too tight, got it clicked back again today, need to do more pec stretching in doorways!  Fun!! 

Watched a program on Sky last night about ‘bodybuilding pensioners’.  It was quite surreal from late 60’s to early 80’s years of age.  Made me think, how much I want to improve my body and to keep it in the best shape and to defy the laws of gravity!!

Penny looks in great shape for her holiday, lower body has really tightened and looks great for the 2 week break in Spain. 

Office work done, back off to train clients.

I have not had chance to write my blog at all the last 10 days.  There is a lot going on with the business which has made me busy as a site manager.  My diet has really kick started and its going well, weight slowly dropping, cardio has been upped by 20 mins this week, nothing too major at all.  Training is going really well, lifting heavy and feeling good.  Yesterday I trained Chest and Arms and did db floor chest press with the 20kg, the idea is to thicken up my triceps and it was good.  It was 3 x 6 and then the 10kg’s were too late for 1 x 20 reps.  Looking forward to going to 22.5kg and 12.5kg next week.  Legs are coming on already from this mornings workout and I have done PUMP and cardio.  Teaching PUMP again in 30 mins and again in the morning, so sure legs will get worse by tomorrow, we will see!

I look like I have been strangled today, had an amazing surf this Saturday, I think I caught some of my best waves, turning, the works!  got to work out how I can download pics from my phone, but the suits has rubbed my neck to bits, despite wearing a rash vest, great look!! Not!  I saw this pic of Monica Brant again today and it really is a great physiaue, so hopefully I will add it to the blog if I  can upload it.  I have a 6 part mini-series of Ava Cowan to watch, who I think is up and coming, so that will be good for training inspiration. 

Clients doing really well.  Lucie is back into the seing of things this week which is great!  Sarah is doing well, Bekah was very strong last week, chins were really good.  Rach yesterday looked in amazing shape despite only really gettting time to do outdoor runs and Chantel  is in the Zone.  Thats it for clients since yesterday, but you are all doing really well and I am happy for you.

 22nd Aug (less than 2 weeks away) is our 10km run we sponsor in Torbay.  Looking forward to running it with our clients and members of our running groups, hopefully it will stay nice and dry.

Don’t forget our offer at the gyms of ‘Friends Referrals’, bring a friend in to train and they can get some great discounts and set up with a personal trainer and you in return get a free month of training, a Win:Win!

Have a great week and I hope you have set your week up and its going to plan! x

What a great de load week. I have finished off with surfing yesterday and biked it up in the hills on bike trails. Great end and looking forward to working, seeing clients and their results and getting back to training.

All set for tomorrow. Had a great consultation with Monica Brant in week about pre contest and ideas and it was really interesting to hear what she does and her future plans. Looking forward to speaking to her again and her nutrition coach as well.

Hoping my suit has arrived this week and seeing it all stoned up.

I hope you have all had a great week and I look forward to hearing about your successes.
12 weeks to go……..