Project: Transformation

“Genuine happiness can only be achieved when we transform our way of life from the unthinking pursuit of pleasure to one committed to enriching our inner lives, when we focus on 'being more' rather than simply having more.”

  - Daisaku Ikeda

I was going to start this post talking about the physical transformation program I have started however, I realised that by the pure act of focusing on improving our physical selves; we begin to grow spiritually too. No matter what form of exercise you undertake, it will require self-motivation and inner strength to push your body past the limits that your mind sets. I don’t really practice yoga but I find that when I get into the zone running or lifting weights it is meditative; you’re focusing on your breathing, at completing the task at hand. Because of this, physical activity is a fantastic tool to combat depression and anxiety; it alleviates stress and boosts self esteem. Personally, I also find that it helps solve problems, getting blood pumping around the brain you become more alert, more aware, somehow the problem seems smaller and the answers just come to you. There is no other feeling like when you get into your own mind, focus, push and drive yourself to be better. I think this is why so many fitness professionals are so keen to share their lifestyles with others; to help them to realise the riches that lie within themselves.

With this in mind I am committing myself to being more. The first step of this journey begins with the physical. I’m the kind of person that likes a plan; I like to know what I am going to do & when I am going to do it. And then like a massive geek I record everything in an excel spreadsheet. Yep, that’s me! I just find having a structure makes it easier to achieve want I want to; kind of like when you do a time management plan to complete an essay or get through your to do list at work. Or am I the only one that does time management spreadsheets too?? Anyway, I decided that for my goals I would download a 12 week training program from Bodybuilding.com and chose the Jamie Eason’s 12 week transformation plan. Jamie Eason is an incredibly successful fitness model and this plan is great as it gives you a day by day of what you should be doing and eating; with videos to demonstrate form and a list of different foods and serving sizes required for each meal. This is fantastic for anyone who is just starting out as all the information you need is there!

I started the program on the 16/01/2014 I don’t rely wholly on my weight as a measuring device as it can be deceptive so instead I am using pictures and my body fat percentage to record my progress.  I’m not sure I am ready to share my progression pictures with you quite yet, (besides not sure the difference is at a point where it is noticeable after 1 week!) But I have seen a decrease of 1.7% body fat which brings me into the healthy range so I am happy with that.

	Day 1	Day 7
Body Fat Percent	31.80%	30.10%

This first week really helped me to establish where I am in terms of my strength; I realised that my upper body is still incredibly weak and I need to work on endurance as well as strength, but I also discovered that my legs are much more powerful and stronger that I thought; I managed to squat and leg press more than I ever have before and still have the confidence that I can go heavier! The Phase 1 of this plan does just focus on weightlifting and I have put a table of what I completed this week below however I have also been undertaking cardio in bootcamp form; which I will detail in a post over the weekend.

For the 1^st 4 weeks of this program I will be doing 3 sets of 12 reps, with a 1 minute rest between sets. I tried to pick a weight that would have me working at 60% effort and cause me to get to failure by the 3^rd set, as this is my first week it will take a bit of trial and error to get the weights right! On some of the sets I did feel I could lift a bit heavier on my next attempt, whereas with others I had to drop some weight in order to complete them.

I will update again on week 4 to see how the weights have improved! 

Blame it on the Alcohol

Hello All! Long time no write, I know!

Sorry to have been away for a while, we have had a hectic month in my household! Lots of visitors coming to stay and now we have moved house, which has meant no internet :-( and I have really missed writing.

Having visitors, as lovely as it is, can really throw a spanner in the works when it comes to not only your workout but your diet. It can be so easy to give in, especially when you are eating out. But one thing that I find throws me completely off is drinking.

As mentioned I've had a couple of visitors; the first of which is a big beer/real ales drinker and the latter a big lover of red wine! 

Now strong ale can be a whopping 360cal per 500ml (average) in comparison to an already calorific lager at an average of 125cal per 500ml. So if your drinking this on top of your normal food intake; its safe to say your going to go over your calorie allowance.

As for wine; if you are going to go in for it try to drink red. There are studies that a small allowance of red one has health benefits such as combatting heart desease but it also only has an average 85cal/125ml in comparison to white which has an average of 93cals. If you are looking for a lower calorie option champagne is your best bet (don't mind if I do!) at 78cal per champagne glass.

If you tend to drink more spirits then try to stay away from mixers such as coke and lemonade; sugary options. Mix it up with fruit juices or even a mixture of fruit and soda water.

REMEMBER ALL ALCOHOLIC DRINKS ARE EMPTY CALORIES so if you are looking to lose weight; cut it out. Avoid drinking where possible as part of a healthy lifestyle but if you do choose to drink; doit responsibly!

The other issue that cones with drinking of course is the hangover. Alcohol can be a depressant and leaves you feeling like you cant be bothered the next day; as well as the possibility of a headache and/or nausea. This can ruin your diet and exercise plan; don't let it!

- Make sure you drink plenty of water throughout the evening and then before you go to bed
- Always eat if you are drinking alcohol
- Exercise will get your blood pulping and help get rid of a hangover, don't stat in bed!
- Make sure you eat a light breakfast and are replacing any lost nutrients

:-)

Gym Bound

So this week marks the 15 week count down to my Tough Mudder challenge; which means that I cannot let my focus shift. I need to stick to my training plans; push myself harder and be accountable for my diet.

In regards to the latter I will be keeping a food diary this week which I will share with you next Sunday; it won't be perfect as I am not (at this point) a qualified nutritionist and do suffer from bouts of "I can't be bothered to make food so I will eat anything I can get my hands on!" But I am hoping that keeping the diary and sharing it with you guys afterwards will help me stay strong and be firm with myself!

Now, back to training. Ordinarily I like to train two days on, one day off but sometimes life gets in the way and you need to adjust this. One of my goals this year as part of my personal growth is to develop the will power to get up early in the morning, even in winter, to train. But as it is I am more reliable in the evenings.

This week I have to adjust my training schedule as my best friend is coming up to London from Cornwall for the weekend and I have a work event on Thursday. These sort of reasons are exactly why it is god to plan your workouts ahead; know exactly what you are going to do and on which days. Commit yourself. Once you have made the decision in your head about what you are going to do and committed yourself to it, you are less likely to back out or find an excuse.

So with that in mind please find my schedule for this week below;

Home Baking

How was everyone's Monday? The weather was miserable with a not-quite-snowing slushy feel to it; it's the kind of day that makes you want to stay at home and eat heart warming food!

This whole "horse meat scandal" that has been populating the news this weekend has driven home something that I have been thinking for a long time; we really don't know what is going into our food. Yes being a vegetarian I'm not expecting to find horse meat in any of my food; but so much of what we buy now is pre-made, preserved and full of additives. It gets you thinking.

So, with this in mind I want to make as much as I can at home; so I know exactly what I am putting into my body. Lesson 1: Homemade Granary Bread.

Ingredients
- 500g granary bread flour (I bought some with seeds in but you can what ever you fancy!)
- 40g soft butter
- 2 tsp salt
- 2 sachets yeast
- 300ml (approx.) tepid water
- a little olive oil

Method
1. Put flour butter, yeast and salt into a mixing bowl (be sure to add the yeast and salt on seperate sides so the salt doesn't kill the yeast!) and mix together
2. Add half the water and fold over with your fingers; continue to add water a little at a time until all the flour is combined and soft. You may need to add more or less water; until you form a rough soft (but not sticky!) dough
3. Coat a clean work surface with about a tsp of olive oil and fold the dough over, turning at 45 degree angles and repeating until it is thinly covered in olive oil.
4. Knead the dough; push your hand out in one direction, fold the dough over, turn by 90degrees and repeat. Do this for about 5 minutes until the dough is more elastic.
6. Clean and lightly oil your mixing bowl; pop the dough back in and cover with slightly oil cling film. Set to one side to rise for about 1 hour.

This is a good point to focus on the other things you need to do; for me I made a  gym visit to do a quick lower body workout. I had wanted to get a 5k run in but, what with it being a Monday and all, every treadmill was occupied (and I mentioned the slushy cold horrible weather earlier right?)

So, to change things up a bit I did half an hour on the cross trainer; the cross trainer is a great piece of equipment if your looking to build muscle, as it is low impact and will burn fat whilst not digging into your muscle stores. I get my heart to work harder by mixing it up with interval training; alternating the higher effort levels as well as the speed. Most importantly remember to engage your core and work those obliques!

I then finished up with a few toning exercise;
3x10 15kg leg extensions with a 30sec break
3x10 15kg leg curls with a 30sec break
3x30 side leg raises on each side
60second plank

By the time I was back my bread had risen nicely.

7. Turn the dough onto a lightly floured surface and knock out the air by kneading firmly.
8. Gently turn the dough and shape into a loaf shape; place into bread tin.
9. Place cling film (lightly covered in olive oil) over the bread an leave to prove for 1 hour
10.Preheat the oven to 220degrees (200 for fan assisted)
11. Place the bread tin in the oven on the top shelf with a tray of water on the bottom shelf and cook for half an hour.

Voila!

Monday Madness

Happy Monday! It's a fresh new week and can be whatever you make of it...

If you're anything like me Monday is one non-stop crazy day that flies by and you don't have enough time to get anything and everything done. Work is rushed, the gym is packed and you need some quick fix energy to keep you going in between.

With that in mind I thought I'd share a delicous recipe with you this evening; my homemade chocolate and cranberry protein bars. They are absolutely delicous; high in protein and great for on the go in between work and the gym!

Chocolate & Cranberry Protein Bars

These are a great snack before or after the gym; you can adjust the recipe to add flavours that you like and are great on the go. The recipe makes 8-10 bars annd they keep in the fridge for about a week; I like to have them as my mid-afternoon chocolate fix as they soothe that sweet craving whilst providing the energy I need for my evening workout.

Ingredients:
1 cup of oats
1/4 cup of flaxseed ( I like Linwoods Flaxseed, Cocoa and berry mix)
2 scoops of chocolate flavoured soya protein powder
2 tsp cocoa powder (optional)
1/4 cup of peanuts (chopped)
1/4 cup of almonds (chopped)
1/4 cup of dried cranberries (chopped)
1/4 cup of dark chocolate chips
3 tablespoons of honey
1/2 cup of organic peanut butter
1/2 cup of almond milk

Preperation:
1. Add all your dry ingredients into a bowl; you can add more or less nuts, fruit or choclate dependent on your taste. This recipe is great with lots of other fruit too (so I'm told) but I'm not a big fan of dried fruits so cranberries were my limit!
2. Mix in the honey and the peanut butter
3. Slowly add the almond milk; you may need more or less than the recipe dictates. You want the mixture to be thick; kinda like the consistency of erm...mud!
4. Line a square dish or baking tin with greaseproof paper and fill with the mixture. Using a spatula spread the mixture evenly in the tray and push down so it is nice and compact
5. Put the mixture in the fridge for 20-30mins to set
6. Enjoy!