Crossfit, Bodybuilding and photoshoots

I’ve decided to do a social experiment.  I’ve got 16 weeks and a good bit of body fat to shift.

I am going to do crossfit classes 3 times a week, train myself 3 times a week (Glutes, Hams & Shoulders) and have a REST day. None stop for 16 weeks.  During that time I am going to diet.  I won’t be looking for a bodybuilders stage lean look, but certainly a tight, harder version of me.

I am starting this social exp.vs1 on 1st Feb.  I’m not bothered about my weight.  But I have taken some photos along with my body measurements.  I want to track my progress visually rather than be a slave to the scales.

My diet will be mainly fresh vegetables and meat.  I will carb cycle over 3 days (high, medium and low/no. (On days where my carbs are low, my fat is high and where my carbs are high, my fat is low). My supps will be vitamin C, B, fish oil and glutamine & BCAA.  I won’t have a ‘cheat day’ nor will I drink.  Unless its a birthday or a celebration – basically an occasion where my personal life becomes more important that this social experiment.  Then I’ll keep it to either champagne or a margarita.

So an example day’s food when I’m on day 2 (medium) of my 3 day carb cycle.

I WILL ALWAYS HAVE:

5 meals.  30g of Protein with every meal.   2 litres of water in the day. Above sups.   

Diet:

6.30am.  Warm Water, Ginger & Lemon

7am.  50g porridge made with water. 40g of protein powder

1030. Post workout protein shake. Green vegetable smoothie.

11am. 3 eggs. 2 rashers of bacon.

2pm. Turkey breast. Spinach. Peppers.  Sweet potatoes.

5pm. Steak stir fry. Spinach & peppers, courgettes & green beans.

8pm.  Egg whites & protein powder pancakes.

Wish me luck!!

Speak to you soon.

It’s LEG day!! Ass to the grass problem squats.

Hey Hey internet people.

Lots of changes.  Business, personal, goals and gyms.

Probably the most exciting thing I’ve done is quit my globo gym, joined a crossfit gym and I’ve NEVER been happier.  So my other updates include, business launch, personal training exams booked, bought a buy to let property, decided to quit my gym and follow my heart.

So I thought I would film what one of my leg days looks like.  I usually train legs 3 times a week.  I split my training days into the following: All over lower body (as below).  Glutes & Hamstrings.  Calf & Quads.

This workout consisted of:

Warm up: Air squats & pace outs

1) Walking Lunges 10 paces there and then the same back * 3

2) Front Squat.  10 reps * 3 sets (40, 50, 60kg)

3) Back Squat.  10/8 reps * 3 sets (60, 70kg)

4) Superset.  Reverse lunge 10 each leg into 10 step ups each leg.  3 times.

5) Superset. Glute Bridge (40kg) into kickbacks on a bench. 3 times

6) Glute & Hamstring bench.  No weight. 20 reps. 3 times.

What’s interesting to see and something that I am working on, is my lower back when I’m in the squat ‘hole’.  So when I’m below 90 degrees in my squats, (so ass to the grass position) my lower back tucks underneath.  Have a look at my video, I wasn’t even aware I was doing this..

So I’m reducing weight and controlling my movements up and down more. With the intention of building strength. Screw muscle.  I’m all about strength over size these days.  This girls changed.

Let me know what you think. https://plus.google.com/107509576612154784221/posts/hYHZegGSeBc

2015 at a glance

Howdy Internet people!

How are you all doing with your first week of resolutions?

I’ve spent the last week planning mine while spending some much-needed R&R with my mum & dad in Alicante, Spain.

Today marks the Epiphany holiday in Spain. A holiday which isn’t celebrated in England and something I knew nothing about as a non religious girl but it’s quite a big deal over here. The whole country grinds to a halt! (So much for my planned shop-a-thon, those black high top Nikes I want are just going to have to wait).  I ended up spending the day staring out to sea, sipping a black coffee and watching the world go by. After some serious people watching, I’ve decided that Spanish older men (say 60 yrs plus) know how to dress.  Think slick hair, smart 3 piece suits, pocket watches & shiny shoes, perfectly offset strolling along a promenade hand-in-hand with their equally beautiful wives.  (I felt like I was watching a movie and totally underdressed!).  After a brief lunch and play on the beach we visited the port in Marina de las Dunas, which is very close to where my dad caught the fish pictured below (a 16 lbs carp)

The yacht’s aside, the prettiest thing there has to be the wild cats that live in the rocks and sit alongside the fishermen.  I’ve never seen so many colours, for every cat you saw, another 2 or 3 would appear out of the rocks.  All simply beautiful.

2015 marks the biggest of my yearly resolutions.  I am leaving my comfort zone well and truly in 2014 and I am following my heart and taking a big step into the unknown and becoming a certified level 4 personal trainer, nutritionist and turning what I love, breathe and think about nonstop into a business.  That’s my main ‘goal’ its not a start on the 1st of Jan kind of thing and to be honest I’ve been setting the wheels in motion for some time already but that’s my focus.

It’s a ironic story that lead me to be writing this.  This time last year I was busy thinking about my resolutions and little did I know one small goal would change my life forever (super cheesy, I know, but a true story).  If you want to know about it and how I got a 6-pack and ended up competing in 2 bodybuilding contests you can read about it here.  

What are your resolutions? Do you keep them or do you think they are a waste of time? Tell me in the comments.

My other goals include:

• Launch a successful & profitable business
• Climb a European Mountain
• Compete in 3 figure classes in natural bodybuilding competitions
• Have a professional photo shoot done for fitness/promo purposes
• Buy an investment house
• Launch a range of gym clothes

Until next time.  Love, Live, Lift

This is a little selfie Savannah & I took while people watching today.  

Nicki 

Spanish Sunshine, Alicante, Costa Blanca. Topping up my Vitamin D levels.

Hola! bueno verte;

My parents moved to Spain a few months ago and Savannah and I decided on a much-needed visit during her winter holidays. (She has the longest school holidays ever!). I also have a vitamin D deficiency [read, need to go on constant holidays] so I thought a little winter sun would be fun just what the Doctor ordered!

We arrived after a bumpy start (7 hours delayed flight from East Midlands Airport) for a 4-year-old with a limited attention span; she managed the whole affair perfectly, better than some of the adults on the aeroplane.

We have spent the week catching up with my parents, enjoying the La Costa Blanca and soaking up the amazing 22 degree heat wave Guardamar del Segura is experiencing.  We’ve played on the beaches, walked the dog, used the outdoor gyms, eaten tapas, drank cava and generally kicked back! Its been bliss. The only time a momma gets a break from being a momma is when you’re on holiday with your own momma. Breakfast in bed anyone? (Totally spoilt!)

We visited an amazing place. It was a lush little port called Moraira, Alicante. My parents are looking to buy somewhere and this little village/town seemed to fit the bill. These are some pictures from Savannah and my adventures today.

We have a French Bulldog puppy at home, so when we saw this little chap in the window it was love at first sight!

My favourite 2 drinks. Black coffee. Mineral Water.

Who wouldn’t want to stare out to this..

My world. Right there.

A quick lunch stop here

As our trip comes to a close, my thoughts turn to my year ahead and how much I’m looking forward to getting back to the gym, back to my usual routine (I’m a creature of habit) and getting started on my new years plans.  I will write a blog on my new years plans, I’m thinking total accountability via the great internet! I always like to ‘do’ something new each year. Over the last few years these goals/resolutions/adventures have included; run a marathon (Virgin London Marathon – 4hr41), climb a mountain (Or 3) I did the 3 highest peaks in the United Kingdom)) compete in a bodybuilding show (Top 12 finisher).  It always feels good to do something that challenges you doesn’t it? What about you all, have you made any resolutions? Let me know in the comments.

Until next time.  Love, Live, Lift.

Adios, Nicki