Have a look through my posts to date to find the first 4 weeks challenges we have done (see May)
If you want to play catch up, here are the weeks 5,6 and 7 to date
Week 5
Monday - 100 Pike Planks
Tuesday - 110 Single Leg Drops
Weds - 120 Back Extentions with a side slide
Thurs - 130 Pilates 100's
Fri - 140 Standing Dumbell Rotations
Week 6
Monday - 100 Decline Push-ups
Tues - 110 Dumbell Back Row
Weds - 120 Dumbell Bicep Curl to Shoulder Press
Thursday - 130 Tricep Push-ups
Fri - 140 Dumbell Peckdec
Week 7 ( this week)
Monday - 100 Dumbell Knee Lifts
Tues - 110 Squat and side leg lifts
Weds - 120 Dumbell Straight leg and front Shoulder Raise
Thurs - 130 Low Side Shuffle Squats
Fri - 140 Curtsey Lunges
For photo demonstrations/ explanation of exercises please follow me on Twitter/Facebook
Catch up and Enjoy!!
Witness y Fitness and feel Challenged!
Friday, 24 June 2011
Challenges and the most important tool for Reaching Dreams n Goals
Hi All,
The best day of the week for me is Most Definately Friday's!!
Not that it is the end of the working week because for me it isn't this would be Saturday!! but because for many of my PT Clients, Bootcampers, and general followers on Facebook and Twitter - Friday's are all round 'Check-in' days with regards to what they have done, reached and acheived during the week whether it be weight loss, measurements, challenges, activities or just something they want to share with me.
Today has been quite an emotional day ( on a GREAT level, not sad!). So many people have acheive great things this week and I hear of many a weightloss success in particular - it seems to be an extremely productive week for shedding the pounds - must be the moon!!
My Greatest success story though this week is a very special one:
If you look back at previous posts I have been setting daily fitness challenges, an exercise each day with high repetitions to complete either in one shot, large sets or smaller numbers, but just to complete it. ( it's a bit of fun but with the SUPPORT of many a friend and stranger taking part and committing to each day/each week)
This all started from a request from one of my PT clients to do something at home on top of her set training program. This then grew and grew and now many followers take part worldwide.
This PT Client came to me many months ago with a set GOAL. She wanted to reach a specific bodyweight for her wedding day, a weight that she hadn't seen in over ten years, a weight that was Healthy, but most importantly a weight that was ACHEIVABLE! with a structured plan (and one that made allowances for 'off the wagon' moments i.e, Hen parties and birthday celebrations!!)
Her first training session/bodystat analysis began on the 24th January 2011 and TODAY the day before her final dress fitting for her wedding dress - she has reached her goal!!
How fantastic will she be feeling right now????
Now I have many a success story from people I have trained and continue to train but I wanted to share this one with you to stress the importance of the greatest most crucial motivation factor that is essential for goal acheivement. I know I keep harping on about but I cant YELL it loud enough.
SUPPORT!!!!
This girl not only had the support of myself and of her 'Husband to be', she has also had 100% support from her Whole Family ( and not just mum, dad, siblings), Her close and distant( as in miles away) friends, and in these last few weeks the 'Calling all Challengers' team of exercise followers. All these people have helped in so many ways:-
-Enabling her Time to do her training
-Understanding why and what she wants and needs to eat ( no pressure to have that cake/biscuit/drink!)
-Doing the challenges with her
-Having the added 'pressure' to do the challenges on 'tired days' because everyone else is doing them.
-Keeping close contact and talking, keeping the goal alive and fresh in the front of her mind
-Suggesting and encouraging extra training sessions 'Together' (big thanks to her younger brother here!)
-Listening in times of need
-Praising and giving positive feedback about how she is transforming
ALL of the above is CRUCIAL for success.
I have other PT's currently going through their journey, some totally life changing, some competitive, some rediscovering themselves, I push and encourage all of them to have all of the above, because all these factors help to make everystep, milestone, deadline acheivable.
I'm sure I will be sharing other success stories with you just to show that 'ANY DREAM IS ACHEIVABLE' if YOU really and truly want it and if you have a STRONG support team around you.
Happy Friday my friends, I am floating today xx
The best day of the week for me is Most Definately Friday's!!
Not that it is the end of the working week because for me it isn't this would be Saturday!! but because for many of my PT Clients, Bootcampers, and general followers on Facebook and Twitter - Friday's are all round 'Check-in' days with regards to what they have done, reached and acheived during the week whether it be weight loss, measurements, challenges, activities or just something they want to share with me.
Today has been quite an emotional day ( on a GREAT level, not sad!). So many people have acheive great things this week and I hear of many a weightloss success in particular - it seems to be an extremely productive week for shedding the pounds - must be the moon!!
My Greatest success story though this week is a very special one:
If you look back at previous posts I have been setting daily fitness challenges, an exercise each day with high repetitions to complete either in one shot, large sets or smaller numbers, but just to complete it. ( it's a bit of fun but with the SUPPORT of many a friend and stranger taking part and committing to each day/each week)
This all started from a request from one of my PT clients to do something at home on top of her set training program. This then grew and grew and now many followers take part worldwide.
This PT Client came to me many months ago with a set GOAL. She wanted to reach a specific bodyweight for her wedding day, a weight that she hadn't seen in over ten years, a weight that was Healthy, but most importantly a weight that was ACHEIVABLE! with a structured plan (and one that made allowances for 'off the wagon' moments i.e, Hen parties and birthday celebrations!!)
Her first training session/bodystat analysis began on the 24th January 2011 and TODAY the day before her final dress fitting for her wedding dress - she has reached her goal!!
How fantastic will she be feeling right now????
Now I have many a success story from people I have trained and continue to train but I wanted to share this one with you to stress the importance of the greatest most crucial motivation factor that is essential for goal acheivement. I know I keep harping on about but I cant YELL it loud enough.
SUPPORT!!!!
This girl not only had the support of myself and of her 'Husband to be', she has also had 100% support from her Whole Family ( and not just mum, dad, siblings), Her close and distant( as in miles away) friends, and in these last few weeks the 'Calling all Challengers' team of exercise followers. All these people have helped in so many ways:-
-Enabling her Time to do her training
-Understanding why and what she wants and needs to eat ( no pressure to have that cake/biscuit/drink!)
-Doing the challenges with her
-Having the added 'pressure' to do the challenges on 'tired days' because everyone else is doing them.
-Keeping close contact and talking, keeping the goal alive and fresh in the front of her mind
-Suggesting and encouraging extra training sessions 'Together' (big thanks to her younger brother here!)
-Listening in times of need
-Praising and giving positive feedback about how she is transforming
ALL of the above is CRUCIAL for success.
I have other PT's currently going through their journey, some totally life changing, some competitive, some rediscovering themselves, I push and encourage all of them to have all of the above, because all these factors help to make everystep, milestone, deadline acheivable.
I'm sure I will be sharing other success stories with you just to show that 'ANY DREAM IS ACHEIVABLE' if YOU really and truly want it and if you have a STRONG support team around you.
Happy Friday my friends, I am floating today xx
Sunday, 12 June 2011
Warwickshire Living Article No2
Just Thought I'd share with you the 2nd Article of mine that was published in both Warwickshire and Worcestershire Living magazines.
Article 2 Warwickshire Living
As I mentioned in my last article exercising is not just heading to the gym or lacing up your trainers to pound the streets. Exercise is any activity that elevates the heartrate for a sustained period of time but most importantly is ‘Fun’. There are such a broad range of activities in and around our local vicinity for you to try from the new craze ‘Zumba’ or for me exercising in the great outdoors. This where is my passion lies and by this I don’t just mean teaching my fitness camps or cycling around the country roads. I have a huge Zest for exploring and trying many varied and sometimes extreme experiences and challenges which have ranged from Skydiving to Wingwalking. My recent events I plan to share with you each month beginning with my new and most recent – Horse Vaulting.
Horse Vaulting conjures up images of horses running up to a really
high bar with a long pole in their hooves to land on a giant crash mat
the other side, but that's not quite how it works! This kind of
Vaulting is best described as gymnastics on horse back. Think
ballerinas dancing on horses from the circus, I'm not sure my very
first session was quite that graceful but it was what we were aiming
for! I have a flex foot issue going on, must point toes!
high bar with a long pole in their hooves to land on a giant crash mat
the other side, but that's not quite how it works! This kind of
Vaulting is best described as gymnastics on horse back. Think
ballerinas dancing on horses from the circus, I'm not sure my very
first session was quite that graceful but it was what we were aiming
for! I have a flex foot issue going on, must point toes!
The main aim of vaulting is to use the power and movement from the horse and for this you need to be warm and supple ( I was pretty ok with this!) There is a lot of movement from a horse when riding normally let alone when your sitting backwards, kneeling or standing at speed!
First of all I had a date with the infamous "Bernard Barrel" who is a training devise that you learn the basics on such as the correct way to hold the Vaulting roller, how to run with the horse ( yes I know the though of running alongside the horse horrified me initially but hey, I’m always game to try anything!), the rhythm of the vault on, and how to distribute your weight in all the different movements. Bernard is extremely well behaved and doesn't move a muscle unlike my partner for the next stage, he has a lot of muscle, about three quarters of a tone, and it all moves!
The horse is called Ronan from ‘www.jive-pony.co.uk’ he’s the Star at this years Moreton Show in the Cotswolds, so quite an experienced show piece! ( no pressure for me then!)
First of all I had a date with the infamous "Bernard Barrel" who is a training devise that you learn the basics on such as the correct way to hold the Vaulting roller, how to run with the horse ( yes I know the though of running alongside the horse horrified me initially but hey, I’m always game to try anything!), the rhythm of the vault on, and how to distribute your weight in all the different movements. Bernard is extremely well behaved and doesn't move a muscle unlike my partner for the next stage, he has a lot of muscle, about three quarters of a tone, and it all moves!
The horse is called Ronan from ‘www.jive-pony.co.uk’ he’s the Star at this years Moreton Show in the Cotswolds, so quite an experienced show piece! ( no pressure for me then!)
To get used to his pace we did running in time. Sounds easy but as the horse is on a circle you have to run forwards and sideways at the same time as well as keeping time with him. Once I could canter alongside him competently the only thing left to do was get on! Ronan is a very wide horse and although I felt very safe, boy was I getting a good inner thigh stretch!
We did many basic exercises that used a lot of coordination and
core strength. Things like "leg over the neck" which is ‘exactly what
it says on the tin’. You move your leg over the horses neck and back.
Sounds easy, and it's not too bad when the horse is walking but when
you move onto canter you have to be in time with the horses rhythm
otherwise your fighting to lift you leg up when the horses momentum is
going down. All the exercises we did were learning to use the timing
and rhythm. Leg over the neck led onto "round the world" which is moving from front, to side riding, to backwards, and then returning to front, all in canter, trying to stay in the centre and remembering to hold on! I quite surprised myself here and it sure did get the heart pumping.
We did many basic exercises that used a lot of coordination and
core strength. Things like "leg over the neck" which is ‘exactly what
it says on the tin’. You move your leg over the horses neck and back.
Sounds easy, and it's not too bad when the horse is walking but when
you move onto canter you have to be in time with the horses rhythm
otherwise your fighting to lift you leg up when the horses momentum is
going down. All the exercises we did were learning to use the timing
and rhythm. Leg over the neck led onto "round the world" which is moving from front, to side riding, to backwards, and then returning to front, all in canter, trying to stay in the centre and remembering to hold on! I quite surprised myself here and it sure did get the heart pumping.
We also did bench into flare leg. ( see photo) This involved kneeling on all four on the horse and then extending a high straight leg out behind. The combination of being soft on the horse, and controlling and balancing the leg out behind is a good challenge.
Free knees was where my thighs came into there own. This
involved kneeling up on the horse but you have to place the weight
along the whole of the shin, not just in the knees or it's
uncomfortable for the horse so this require a slight leaning back with
your hips forward, and the "free" bit meant no holding on!
involved kneeling up on the horse but you have to place the weight
along the whole of the shin, not just in the knees or it's
uncomfortable for the horse so this require a slight leaning back with
your hips forward, and the "free" bit meant no holding on!
We finished with the stand, in canter. I had Rebecca my trainer sitting
backwards on the horses neck, I had to get up to bench and it's
quite crowded with two up there, jump through to feet, and then gently
stand up while Rebecca supported me. Standing on a cantering horse
is just something else, an amazing experience!
backwards on the horses neck, I had to get up to bench and it's
quite crowded with two up there, jump through to feet, and then gently
stand up while Rebecca supported me. Standing on a cantering horse
is just something else, an amazing experience!
A more sendenatry activity of mine ( though some would say it’s not quite so!) is my vegetable garden. This is when I have my ‘thinking’ time and where my two boys aged 9 and 7 have my permission to get down n dirty. You can clear your mind and get in touch with nature with a good ole digging, weeding and sowing and there is nothing more gratifying than growing, washing and eating your home grown vegetables. April/May is the time to get planting and sowing!!
In my house we even have ‘The Fruit and Vegetable challenge’ how many different fruits and veg can you eat in a day! winner get to choose a family activity for the weekend. My eldest son is a clear winner with a record of 16, what a great way to get the children trying new nutritious foods, they love a challenge.
Here is my challenge for you:-
For 6 months you as a family have to try ONE new ‘Healthy’ unprocessed food each week so that’s 24 new foods in total. This could be a fruit, vegetable, meat, fish, grain, nut, seed just something you have never had before. It’s fun, challenging and exciting for all the family. Give it a go, and extend your palate.
Ask Nicki Question:-
Dear Nicki, I had a baby 4 months ago and I now go to the gym 2/3 times a week in my quest to shift the ‘baby bulge’ before summer. What exercises can I do to get my flat tummy back?
As we all know you cannot spot reduce fat stores so this means no matter how many abdominal exercises you perform you will not achieve the ‘flat tummy’ if not accompanied by the full puzzle. Exercise is a key element to losing weight and toning the body, but the main factor is ‘Healthy’ nutrition. In order to achieve a toned body you also need to feed yourself well and by this I mean ‘lean and green’ My golden rule is ‘If it grows from the ground, off a plant or tree, if it runs or swims then EAT it. If it comes out of a box or package then DON’T. The secret to good abdominal tone is to work ‘Transversely’ by this I mean diagonally and all around the ‘Core’ and not by performing 100’s of crunches. The Plank is the ‘Goddess’ of all abdominal core strength and tone exercises as it works all around your trunk, pulling everything in tight.
Motivational quote of the month:-
The will to win, the desire to succeed, the urge to reach your full potential are the keys that will unlock the doors to health and happiness – Confucuis
A person grows most tired whilst standing still – Chinese Proverb
Teachers/Trainers open the door but you must walk through it yourself! – Chinese Proverb
Thursday, 9 June 2011
Interval Training and Drills
My first week back at work and hitting it hard like I've been a caged Panther!
Who said a good rest wasn't productive!! Yes whilst I was away I did exercise but the rest of each day was spend either laying on my back or laying on my front and getting myself a good dose of Vitamin D and reading, constantly expanding my fitness knowledge.
Here is something that we did when away without any training equipment and got a great CV workout.
Shuttle runs:- We found a car park with the lines for parking spaces and ran 'suicide drills' - Called so because they become Pure Evil as you progress through.
So you start at line 1, run to line 2 then back, run to line 3 then back to line 1, run to line 4 and back to line 1 and so forth until you have run shuttle drills right to the last line. In our case there were 20!! we were 'cream crackered' and cranked out 1/2 mile at a high intensity.
If you are feeling super fit you can also then work down back to your start so run to line 20 and back to line 1, line 19, 18, 17 .... It's tough!
So on my return many of my clients are in preparation for their holidays so I am hitting them hard with Interval Training. This is by far the best and most productive way to lose BodyFat. I incorporate so many varieties of interval training in my One-One PT, Bootcamps and Spinning sessions and the results speak for themselves.
Interval training can be done in many forms from hard/slow cardio machine work e.g Treadmill, Bike, Rowing, Skipping, to Tabata drills and Strength Resistance work.
We have done the lot this week and all I have heard is moans and groans!! music to my ears! this is because it is tough, it's a challenge but it is OH SO effective.
So push hard for a selected time span, recover for half the time, the same length of time or longer if need be, then hit it hard again. Im talking seconds here not minutes because you really need to push as hard as you can ' Maximum Effort' then go really slow or do nothing in the recovery phaze so that you 'DO Recover'
Why workout at a steady state for an hour when you can work twice as hard in half the time doing intervals and continue to burn even more energy for many hours that follow your workout.
A good measure to use is ' If you can do more than 3 interval sessions a week without a diminished effort then you are not working hard enough IN those sessions'
Give it a whirl and add some different dimentions to your training and see the weight drop off! (Obviously supported by the KEY element - A Lean n Green Healthy nutrition plan)
Who said a good rest wasn't productive!! Yes whilst I was away I did exercise but the rest of each day was spend either laying on my back or laying on my front and getting myself a good dose of Vitamin D and reading, constantly expanding my fitness knowledge.
Here is something that we did when away without any training equipment and got a great CV workout.
Shuttle runs:- We found a car park with the lines for parking spaces and ran 'suicide drills' - Called so because they become Pure Evil as you progress through.
So you start at line 1, run to line 2 then back, run to line 3 then back to line 1, run to line 4 and back to line 1 and so forth until you have run shuttle drills right to the last line. In our case there were 20!! we were 'cream crackered' and cranked out 1/2 mile at a high intensity.
If you are feeling super fit you can also then work down back to your start so run to line 20 and back to line 1, line 19, 18, 17 .... It's tough!
So on my return many of my clients are in preparation for their holidays so I am hitting them hard with Interval Training. This is by far the best and most productive way to lose BodyFat. I incorporate so many varieties of interval training in my One-One PT, Bootcamps and Spinning sessions and the results speak for themselves.
Interval training can be done in many forms from hard/slow cardio machine work e.g Treadmill, Bike, Rowing, Skipping, to Tabata drills and Strength Resistance work.
We have done the lot this week and all I have heard is moans and groans!! music to my ears! this is because it is tough, it's a challenge but it is OH SO effective.
So push hard for a selected time span, recover for half the time, the same length of time or longer if need be, then hit it hard again. Im talking seconds here not minutes because you really need to push as hard as you can ' Maximum Effort' then go really slow or do nothing in the recovery phaze so that you 'DO Recover'
Why workout at a steady state for an hour when you can work twice as hard in half the time doing intervals and continue to burn even more energy for many hours that follow your workout.
A good measure to use is ' If you can do more than 3 interval sessions a week without a diminished effort then you are not working hard enough IN those sessions'
Give it a whirl and add some different dimentions to your training and see the weight drop off! (Obviously supported by the KEY element - A Lean n Green Healthy nutrition plan)
Monday, 6 June 2011
The Power of Music
Well, I returned from my Holiday in Spain invigorated and inspired in more ways than one.
Spending so much Quality time with my True Bestest Friend in the Whole world was such a heart felt pleasure, we Laughed A LOT, we Talked A LOT and we also like old times:- Trained at a high intensity A LOT!!!
We were training partners many moons ago now, I moved away but we still remained in touch BUT each time we meet which is only once a year we find the need to 'HIT it HARD' just for the fun factor.
Even taking the children to the playpark involved us working out on the aparatus, I'm not sure who had the most fun.
We did Strength Training each morning, our Exercise Challenge of the day, we were Running, Skipping, Swimming then lots of chillaxing for Body Balance of course, we even had a Massage on the beach!
When I wasn't 'hitting myself hard' with the exercise I was stimulating my mind with 'The Power of Music'.
Music to me is a fundamental element in my training and in my teaching. When I am formulating new Spin sessions for example it takes time because I am extremely choosy about not only which tracks to play but when and where to place them in the playlist. This is due to the Rythem, the Beat but often more importantly the Lyrics. When you listen to Strong music whilst exercising the difference in your perceived energy levels, your ability to continue and push harder can be quite dramatic.
Words can be a very Powerful Tool when it comes to training, they can Hit a Chord, Pull at a heart String, a Memory, a Need and serve as a great motivator.
The Power of the Lyrics are significant to Me because at a very significant point in my life they gave me that push to strive forwards to not only walk again but to become just as, if not more active than I was before I broke my Back. I constantly look for motivations to assist and help me acheive my Dreams and Goals, it is such tools that have got me to where I am today in both my personal and my professional capacity.
Just read these below and see just what I'm trying to say:-
Claire Sweeney - Believe
" When you believe, like I believe, you can turn your life around and live your dreams, what makes you strong, what guides you on, you know your not alone when you believe!"
Michael Jackson - Man in The Mirror
"I'm gonna make a change for once in my life, gonna feel real good, gonna make a difference, gonna make it right......It's gonna feel good.. Gotta lift Yourself....you gotta move... You gotta stand up..... make that change.... You Know it You Know....... CHANGE"
And a new one that was given to me on a playlist from one of my current PT Clients
M-People - Proud
"Im looking in the Rainbows of my Mind, Reflections of the life I've left behind.
I step out of the ordinary, I can feel my soul descending, I'm on my way, can't stop me now, and you can do the same, Yeh, What have you don today to make you feel proud. You could be so many people, if you make that break for freedom.....Change Yeh, Do it Today Yeh, I can feel my spirit rising"
POWERFUL WORDS!!
So on that note "The difference between impossible and possible is Determination, Dedication and Motivation"
What are you gonna do to start making a CHANGE? you only have one life, why not live it in the way YOU want to! Start today, go take part in some energising FUN and get the tunes on!
Spending so much Quality time with my True Bestest Friend in the Whole world was such a heart felt pleasure, we Laughed A LOT, we Talked A LOT and we also like old times:- Trained at a high intensity A LOT!!!
We were training partners many moons ago now, I moved away but we still remained in touch BUT each time we meet which is only once a year we find the need to 'HIT it HARD' just for the fun factor.
Even taking the children to the playpark involved us working out on the aparatus, I'm not sure who had the most fun.
We did Strength Training each morning, our Exercise Challenge of the day, we were Running, Skipping, Swimming then lots of chillaxing for Body Balance of course, we even had a Massage on the beach!
When I wasn't 'hitting myself hard' with the exercise I was stimulating my mind with 'The Power of Music'.
Music to me is a fundamental element in my training and in my teaching. When I am formulating new Spin sessions for example it takes time because I am extremely choosy about not only which tracks to play but when and where to place them in the playlist. This is due to the Rythem, the Beat but often more importantly the Lyrics. When you listen to Strong music whilst exercising the difference in your perceived energy levels, your ability to continue and push harder can be quite dramatic.
Words can be a very Powerful Tool when it comes to training, they can Hit a Chord, Pull at a heart String, a Memory, a Need and serve as a great motivator.
The Power of the Lyrics are significant to Me because at a very significant point in my life they gave me that push to strive forwards to not only walk again but to become just as, if not more active than I was before I broke my Back. I constantly look for motivations to assist and help me acheive my Dreams and Goals, it is such tools that have got me to where I am today in both my personal and my professional capacity.
Just read these below and see just what I'm trying to say:-
Claire Sweeney - Believe
" When you believe, like I believe, you can turn your life around and live your dreams, what makes you strong, what guides you on, you know your not alone when you believe!"
Michael Jackson - Man in The Mirror
"I'm gonna make a change for once in my life, gonna feel real good, gonna make a difference, gonna make it right......It's gonna feel good.. Gotta lift Yourself....you gotta move... You gotta stand up..... make that change.... You Know it You Know....... CHANGE"
And a new one that was given to me on a playlist from one of my current PT Clients
M-People - Proud
"Im looking in the Rainbows of my Mind, Reflections of the life I've left behind.
I step out of the ordinary, I can feel my soul descending, I'm on my way, can't stop me now, and you can do the same, Yeh, What have you don today to make you feel proud. You could be so many people, if you make that break for freedom.....Change Yeh, Do it Today Yeh, I can feel my spirit rising"
POWERFUL WORDS!!
So on that note "The difference between impossible and possible is Determination, Dedication and Motivation"
What are you gonna do to start making a CHANGE? you only have one life, why not live it in the way YOU want to! Start today, go take part in some energising FUN and get the tunes on!
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