Day 3 on the Elimination Diet and it's going great, no horrible side effects and my skin is looking good, my energy levels are up and I was really looking forward to my workout.
Usually on the diet it takes a good 3-4 days before I can face doing a workout.
Todays workout
Warm up:
Mobility, stability exercises.
A1. Dumbbell step-ups
A2. Press ups
B1. Inverted row
B2. Fit ball jackknives
C1. Single leg pelvic raise
C2. Fit ball roll-outs
Intervals:
Bike - 6 minutes.
I then went to my local farm shop and bought a whole bunch of healthy food.
Sunday, 4 January 2009
Saturday, 3 January 2009
Day 2 On The Elimination Diet
Today's my second day on the Elimination Diet and to be honest it's going really well. Yesterday I had a headache thinking it was the effects of the detox although it was probably due more to eating too much and having a couple of ciders New Years eve.
One thing I don't have to put up with though is the withdrawal from coffee.
I did the Elimination Diet for 2 weeks at the beginning of December and got rid of my coffee 'addiction'. I've had 3 cups since and each time felt jittery and queazy, so coffee is out for good.
The diet may seem restrictive at first, you need to cut out wheat/ gluten, caffeine, sugar, artificial sweeteners and preservatives, alcohol, fizzy drinks etc.
However, in truth it's a diet of abundance, lots of fresh fruit and vegetables, plenty of clean filtered water, meat - red meat too as long as it's organic.
To be honest this shouldn't be too much of a problem for me, I'm intolerant to wheat and gluten, lactose intolerant, over my caffeine 'ad
diction', and drink very little alcohol.
So in accordance with the diet, today I ate:
Breakfast: Banana and blueberry smoothie with flax seeds.
Snack: Slice of roast beef and an apple.
Lunch: Roasted beef an apple and 1oz of almonds.
Dinner: Courgettes stuffed with mince with a large mixed salad.
Snack: Fruit salad.
Lunch was a bit boring so went and did a grocery shop.
I forgot to mention the diet is free and can be downloaded by clicking here
One thing I don't have to put up with though is the withdrawal from coffee.
I did the Elimination Diet for 2 weeks at the beginning of December and got rid of my coffee 'addiction'. I've had 3 cups since and each time felt jittery and queazy, so coffee is out for good.
The diet may seem restrictive at first, you need to cut out wheat/ gluten, caffeine, sugar, artificial sweeteners and preservatives, alcohol, fizzy drinks etc.
However, in truth it's a diet of abundance, lots of fresh fruit and vegetables, plenty of clean filtered water, meat - red meat too as long as it's organic.
To be honest this shouldn't be too much of a problem for me, I'm intolerant to wheat and gluten, lactose intolerant, over my caffeine 'ad
diction', and drink very little alcohol.
So in accordance with the diet, today I ate:
Breakfast: Banana and blueberry smoothie with flax seeds.
Snack: Slice of roast beef and an apple.
Lunch: Roasted beef an apple and 1oz of almonds.
Dinner: Courgettes stuffed with mince with a large mixed salad.
Snack: Fruit salad.
Lunch was a bit boring so went and did a grocery shop.
I forgot to mention the diet is free and can be downloaded by clicking here
Friday, 2 January 2009
New Year, New Health Goals
So now the Christmas and New Year celebrating and over eating is out of the way it's time for me to change focus.
My training from mid October to mid December centred around getting stronger and adding muscle. I gained 10 lbs in total, 7lbs being muscle.
However, I used a body part split using more volume instead of training my whole body in one session and ended up feeling tight and immobile. It served a purpose, but now it's time to get more serious.
I'm not going to follow a specific Turbulence Training program due to equipment available at my gym, but most importantly due to past injuries and muscle imbalances.
I will however be using the Turbulence Training principles; short intense workouts using supersets followed by interval training instead of long boring cardio. warm up
Todays Workout
Warm up
Mobility and activation work.
A1. Dumbbell split squat- I haven't done these for a LONG time and found them difficult.
A2. Incline dumbbell bench press.
B1. Side plank - I really need to build up the endurance on my left side.
B2. Dumbbell row.
C1. Fit ball leg curls.
C2. Mountain climbers
Followed by dumbbell swings Tabata style; 20 seconds on 10 seconds rest x 8 rounds.
I also started Dax Moy's Elimination Diet. Did it for 2 weeks at the start of December and got rid of my coffee 'addiction'.
This time I will complete 30 days of the diet.
New year and a fitter, leaner, healthier me : )
My training from mid October to mid December centred around getting stronger and adding muscle. I gained 10 lbs in total, 7lbs being muscle.
However, I used a body part split using more volume instead of training my whole body in one session and ended up feeling tight and immobile. It served a purpose, but now it's time to get more serious.
I'm not going to follow a specific Turbulence Training program due to equipment available at my gym, but most importantly due to past injuries and muscle imbalances.
I will however be using the Turbulence Training principles; short intense workouts using supersets followed by interval training instead of long boring cardio. warm up
Todays Workout
Warm up
Mobility and activation work.
A1. Dumbbell split squat- I haven't done these for a LONG time and found them difficult.
A2. Incline dumbbell bench press.
B1. Side plank - I really need to build up the endurance on my left side.
B2. Dumbbell row.
C1. Fit ball leg curls.
C2. Mountain climbers
Followed by dumbbell swings Tabata style; 20 seconds on 10 seconds rest x 8 rounds.
I also started Dax Moy's Elimination Diet. Did it for 2 weeks at the start of December and got rid of my coffee 'addiction'.
This time I will complete 30 days of the diet.
New year and a fitter, leaner, healthier me : )
Monday, 29 December 2008
A Better Workout
I woke up today with no neck pain or headache : )
So could train with more intensity today.
I trained a client who wanted me to work out with him.
After eating and drinking too much over Christmas I was more than willing.
The Workout
Warm up:
Mobility and activation work:
Ankle. hip and thoracic spine mobility exercise.
Glute and lower trap activation exercises.
1A. Lunges
1B. Press ups
2A. Inverted rows
2B. Fitball jackknives
3A. Squats
3B. Cross body mountain climbers
4. The Big 5 Barbell Complex 3 x 15 reps- 1 minute rest between each set
Using a 20Kg Olympic bar
20 seconds on 10 seconds rest x 8
6. Rower 3 x 300 metres as fast as possible
A great workout, I was covered in sweat but energised : )
So could train with more intensity today.
I trained a client who wanted me to work out with him.
After eating and drinking too much over Christmas I was more than willing.
The Workout
Warm up:
Mobility and activation work:
Ankle. hip and thoracic spine mobility exercise.
Glute and lower trap activation exercises.
1A. Lunges
1B. Press ups
2A. Inverted rows
2B. Fitball jackknives
3A. Squats
3B. Cross body mountain climbers
4. The Big 5 Barbell Complex 3 x 15 reps- 1 minute rest between each set
Using a 20Kg Olympic bar
- Squats
- Shoulder press
- Bent over row
- Alternate lunge
- Mountain climbers
20 seconds on 10 seconds rest x 8
6. Rower 3 x 300 metres as fast as possible
A great workout, I was covered in sweat but energised : )
Sunday, 28 December 2008
Todays Workout
I was back in the gym today to train a client and get a workout in myself.
The gym was busy first thing, lots of members hitting the cardio hard trying to make up for their Christmas overindulgance. What was refreshing though was that several members were at least doing intervals-times are a changing : )
In the weights area I saw a couple of members using supersets, one guy was pairing step ups with inverted rows and another was pairing dips with mountain climbers, so again that was a refreshing sight.
However one member was doing DB bicep curls-not the most efficient way to burn fat!
The workout
Today I woke with a banging headache, not due to too much partying though. I'd slept a funny and my neck is in dire need of a Chiropractors attention - hence the headache.
I kept it light today and opted for a bodyweight workout.
A1. Bulgaruian split squats
A2. front plank
B1. Inverted row
B2. Mountain climber
C1. Close grip push up
C2. Prisonor squat
No intervals-from previous experience when my neck has been problematic each interval peak has made the headache worse : (
The gym was busy first thing, lots of members hitting the cardio hard trying to make up for their Christmas overindulgance. What was refreshing though was that several members were at least doing intervals-times are a changing : )
In the weights area I saw a couple of members using supersets, one guy was pairing step ups with inverted rows and another was pairing dips with mountain climbers, so again that was a refreshing sight.
However one member was doing DB bicep curls-not the most efficient way to burn fat!
The workout
Today I woke with a banging headache, not due to too much partying though. I'd slept a funny and my neck is in dire need of a Chiropractors attention - hence the headache.
I kept it light today and opted for a bodyweight workout.
A1. Bulgaruian split squats
A2. front plank
B1. Inverted row
B2. Mountain climber
C1. Close grip push up
C2. Prisonor squat
No intervals-from previous experience when my neck has been problematic each interval peak has made the headache worse : (
Monday, 15 December 2008
Top 3 Fat Loss Transformations
Wow!
That's all I can say after looking at the finalists for
the 3rd Turbulence Training Transformation Contest.
Check out this link and help fat loss expert,
Craig Ballantyne, choose the winner.
It sure was tough picking who to vote for...
Click here to have your say in the Transformation Contest
There's two guys who lost over 31 pounds of fat, one girl
who lost over 21 pounds of fat, and five other folks who
lost a lot of inches from their bodies and dramatically
changed their physiques.
I'm not saying these are better than the Body for Life
before and after transformations, but they sure are
impressive.
REAL people getting REAL results.
Go vote here
Who will get the top 3 fat loss prizes?
The winner will be announced Thursday,
Austin
Click here to vote
Friday, 12 December 2008
Top 5 Tips to Avoid Binge Eating
It happens to almost everyone. You get home from work,
tired,hungry, and stressed, and you eat a nice dinner.
But even though you are full, you go back to the fridge
at 8. Then at 8:30. And then again at 9.
You might even hit the fridge, or worse - the freezer
for ice cream - at 10:30.
Night-time eating. Binge eating. Whatever you call it,
it's killing your progress.
So here are my top 5 tips for overcoming binge eating.
When I hear from Turbulence Training readers about their
problems with binge eating, I want to help. That's why I
started a list of the best ways to stop binge eating.
1) Brush your teeth after every meal.
2) Keep the binge food as far away, and as inconveniently
located as possible. If you have a kids, and keep some treats
for them in the house, put them somewhere that you have to work
to get them. Ie. The top shelf.
3) Go for a quick walk or miniworkout of bodyweight exercises
rather than a binge.
4) Eat fruit, not junk, when you just can't stop eating.
5) Try to avoid the environements where binges happen.
You can learn more tips for dealing with emotional eating in
the TT Forums, and you get a free 3-month membership to the
TT forums when you grab your copy of Turbulence Training here
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