This time last week I wrote about how I’d hit a wall. When that happens you have two choices: wallow or get over it. I chose to try and climb over it and decided to keep a diary of the ups and downs of how I went on.
My alarm went off at 5am and I immediatey started to calculate how soon I could get back into bed this evening- 8 classes over the weekend (and 18 across the week) had definitely taken it’s toll on my body. But I dragged myself into the kitchen and had a pint of ice cold water (Tip- put a glass of tap water in the fridge before you go to bed each night – it will wake you up!) and took my supplements (Omega 3- when I don’t take this I really feel a difference in my mood and a multi vitamin). Having woken up I quickly got ready and headed for the gym. The great thing about morning classes is whatever mood I’m in when I arrive I leave feeling great. My classes are filled with hard working regulars and everyone always pushes so hard it makes the early morning start worth it so I got to work determined to have a better week. I had breakfast at 10 am (pancakes, bacon and banana) and treated myself to a slice of my favourite Cosco Carrot cake mid morning (one plus of working in a big office is there is always free cake!). My plan for the week is eat well 80% of the time but not to be too hard on myself, allow treats and above all eat with purpose. The cake made my busy Monday brighter so the value it bought me outweighs any negatives (and it fit my macros anyway so win win!). My day didn’t go to plan and 3 unplanned meetings meant I didn’t get to train at lunch time, so I made sure I fitted in an intense 20 minute workout (courtesy of online coach Biceps and Burrittos – you need to follow their Instagram page: biceps_and_burritos) before my Body Combat class. Result – I finished the day feeling like I was starting to get back on track!
21 Kettlebell swings (16kg)
15 Push ups
9 Burpee tuck jumps
3 Rounds for time
5×5 Kettlebell Squats (64kg)
Snow day! Despite the snow my morning spin class was full and this made up for the fact I managed to leave my food for the day on the train AND loose my favourite gloves on the way to the office (cue red raw hands!). Got my new training plan through so made sure I got down to the gym at lunch time to ty a session out. For the first time in a few weeks it has started to feel good to train. Happy Heather and an evening off because planned rest is also important!
Bent over Rows 10×10 (30kg)
Chest Press 10×10 (25 kg)
50 Squats 40 Push ups, 30 Lunges, 20 tricep press, 10 burpees – For Time
Morning Spin done and a day off my own training because I teach Body Combat in the evening so find adding training to a Wednesday a bit draining. Feeling like I’m eating well- staying within an 8 hour feeding window and sticking to a 5-15% calorie deficit with lots of protien. Today was World Scouse Day, and as I work with a Scousser he made us all Scouse with Tiger Breadfor lunch- very welcome given the snow! Severe train delays meant 2 hours waiting at the station for a train before giving up and getting a taxi – really wanted to eat rubbish when I got in to warm up but resisted, had a hot shower and lots of water instead- felt angelic!
England cannot deal with weather!!! The journey from hell to get to work (I had to get my morning classes covered) and an ice cold office (to the person who decided it was a good idea to remove the windows in the middle of the coldest spell in the UK for years – well done!) meant my motivation was severely lacking. But I got a lunchtime workout in and made it to the gym to teach Zumba to the 2 brave souls who made it to the gym! Then on the way home I fell over on the ice (doh!) Despite a challenging day (and a sore bum) I ate pretty well but realised my stretching and water consumption has been poor over the last two days.
Sumo Deadlifts 10×10 50kg
Alternate clean front lunge 5×10 20kg
3 Front Squats, 3 Push Press, 3 Front squat, 3 Push Press x 7 30kg
I am over the weather now – the snow needs to leave!. Every journey has taken longer than normal and is mentally and physically draining and training and meal prepping time has been limited because of it so I have struggled to eat as planned. I have tried to make reasonable choices however and have definitely managed to eat better than last week and have got in plenty of good quality training sessions, including a lunch time session today and teaching a one hour class this evening. This perhaps made up for the pic n mix i scoffed at my desk this afternoon and the Krispy Kreme donught someone ave me! I was supposed to be heading to Glasgow this weekend for a Les Mills event but the weather has put a stop to that so I will spend my unexpected weekend off training, meal prepping and setting myself up for an even better week next week.
Bulgarian Split Squat 10×10 Body weight
Upright Row superset with tricep press 10×10 30kg
15 min AMRAP: 20 thruster, 20 burpee, 20 sit ups
After a rotten week last week where my mindset was all wrong I’m proud at how I’ve turned it around this week. Training has been strong, diet has been better (not perfect but that’s OK). I still have things I know I’ve neglected (water, stretching) but this week is proof that with a slight change in attitude you can feel so much better about everything.
Have a great weekend!