On the morn of leg day I was reading through a few different training websites (as you do) and happened to come across this one http://www.soheefit.com/ .
I liked the way this girl wrote and her views on training so I decided to sign up to her blog updates.
On a side note I think it’s really important to always look for more knowledge, read, network and try new things.
So one of the first things that pops into my email was the suggestion of this ‘ leg finisher’.
What really spurred me on was her comment “Who in their sick mind prescribed this workout?!”. Sounds like a doozy!
After an already brutal leg session I threw this into the mix afterwards. Let’s just say it’s day 2 and my butt and adductors are still hating on me.
Anyway here it is. I’m passing the challenge along.
Thanks Sohee for the torture!
Taking progress photos is a really interesting experience. At first you may be hesitant because your not where you want to be right now. But over the journey of you becoming fitter, stronger, leaner or whatever your goals may be, Its really a great practice to let your eye pave the way for you. Quite often what we see in real life vs a photo is very different!
For my body comp clients and bikini girls this is something we practice weekly. Alongside a food and training diary. So you can see how your body is responding to the food and training your throwing at it. I even look at my photos from a year ago and see major differences! Its really cool to see.
If you’ve never tried it and are currently working towards some fitness goals. Grab the camera out today and start a log. You’ll be surprised how much you learn about yourself and see!
Being a highly visual creature. I see, I want, I go get. The pic on the left is one of my ‘legspirations’. Progress shot on the right. Now I know what I need to focus on in my training to give the full effect. Easy!
High-intensity interval training (HIIT), also called High-Intensity Intermittent Exercise (HIIE) or sprint interval training, is an enhanced form of interval training, an exercisestrategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise. Usual HIIT sessions may vary from 9–20 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.
A HIIT session consists of a warm up period of exercise, followed by six to ten repetitions of high intensity exercise, separated by medium intensity exercise, and ending with a period of cool down exercise. The high intensity exercise should be done at near maximum intensity. The medium exercise should be about 50% intensity. The number of repetitions and length of each depends on the exercise. The goal is to do at least six cycles, and to have the entire HIIT session last at least fifteen minutes and not more than twenty.
Im pretty sure everyone feels the pinch of lack of sleep.
Read the following article for how sleep affects your training results and your sanity pretty much. Can’t all be bonkers now!
Once your done you have a weekend coupon to unlimited sleep. Yep thats right. Be lazy, stay in bed, take naps, just chill. Unless of course you have a training session up your sleeve. Get it done then jump back into bed or laze by the pool… Awesome.
Well…. This week was interesting! I knew Jes was looking forward to getting my food and diary entry for the week mainly cause it was my birthday and she knew I was going to be naughty with my food. And I definitely was. But why not we are all human and we all enjoy that type of food once in a while. I wasn’t going to opt for chicken when there is a nice big slab of cake sitting there… Especially if I made it and I knew exactly what was in it, 3 blocks of chocolate, Bailey’s and Cream…. (could it get worse)!
I did have good intentions to start the week well, but unfortunately wasn’t able to push myself as hard as I would have liked to.
Jes works with me closely on my training and current health issue. When we need to alter the intensity we will and that’s OK!
It can become very frustrating but I also know if I push it to hard I could end up a lot worse off.
Training has allowed me to get to know my body and its reactions a lot better. I feel more in tune now more than ever
Progress photos have been taken, visually it’s hard to see and not much has changed, I definitely can feel the changes and the firmness starting to develop especially in my legs. Hopefully start seeing some visual changes in the photos soon!
EATING Beginning of the week was great, but end of the week equalled birthday fatty delights… opps!
TRAINING Training wasn’t the best this week and a little out of my control, but had discussed with Jes the reasons behind it
So far I’ve shared workouts, motivation, food, photos and mostly kept it light and fun. I’ve yet to touch on the most important aspect of training for competition and that’s the psychological factor. The mental game.
When you have training twice a day, strictly adhering to portion sizes and specific types of food and making sure you get 8 hours of quality sleep day in and day out. It really tests your mental strength and having a support network is more than vital.
I have always been one to train hard and regularly. Eat well and the art of a magic nights rest is still in the pre-production stages but having experienced the last 4 months getting ready for comp has blown everything I’ve done previously out of the water. I know that no matter what happens here everything about my persona is stronger. Physically and mentally hands down.
I found an article from a female body builder who puts everything into easy perspective for anyone looking in.