Yes you heard me right...
Chocolate Chip Cookies
7 g Carbs
8 g Protein
3 g Fat
Cook: 10 min.
Total: 30 min.
✖️ D-Day: Day One ✖️
suzie is undertaking my #kingbodies plan, she has been through a huge change in her life which resulted in a few unhealthy habits, which lead to a few extra kilos, which we can all relate too!
suzie used to be a fit size 6 until a break up knocked her routine.. which we can also relate too!!
lets watch as Suzie gets her Sass back!!
DAY one – Monday check in day!!
Okay, so! Today was my first official day! The start of the health kick. Starting the kick . . . I guess you could call it – KICK OFF! The eight week program begins!
Today I was perfect. Stuck to the program 100%. Just call me Ms Totally dedicated! It was seriously tough at work with all of the tasty treats everywhere and the smell of caramel cappuccinos filling up the office, but I was committed. I felt like I was above it all.
I was pretty hungry between breakfast and lunch, but I managed to overcome it with water and by staying busy.
I got to gym at 6pm and was feeling pretty pumped but as soon as I started I realised just how much the mighty had fallen!! I'm so weak!! Haha. As much as it sucked, it did feel pretty good getting back into the weights though.
Anyway, check in complete. Day one done and dusted!
Everyone can go to hell. Today was a massive struggle on so many levels and I have to acknowledge that I was a moody bitch. Talk about sugar cravings!! I was running on 5 hours sleep, with a sugar withdrawal headache and was surrounded by so many tasty treats everywhere at work. But I was determined. The afternoon chest workout was a big wake up call. Where did my strength go!? I used to be able to do this. I have gone from pushing 50 kg chest press to pushing 5 kg. Today was a miserable day. It was a relief to go to sleep.
On Wednesdays I have a late start at work. I had a sleep in and got a full 8 hours sleep. Woke up feeling SO much better than yesterday. Morning fasted cardio done and dusted. The program seems easier to follow in the mornings and at home!! Into work and - oh look, birthday cake. The cravings are real! Everyone says I'm hangry and no fun to work with. By the time 6 pm rolls around I had NO energy or motivation. I got home and laid on my bed for 45 minutes before dragging my sad butt to gym. I'm not used to this afternoon workouts. Legs. Again. I got through the work out. It was a poor performance - poor effort. But it was done. I was/am a bit moody and miserable. Home to chicken and veg while my house mate eats chicken nuggets. #fitlife #fitgirl #fitfam
Pretty low energy this morning. Went for my fasted morning cardio and it was pretty sad. 40 minutes of walking. I tried to jog for a little bit but had absolutely zero energy. Today was definitely mentally tough. Everyone at work got Acai bowls for lunch. Another pull-apart loaf from Brumbies sat on the lunch room table and left over birthday cake was pulled out. I stayed strong, but only just. I honestly thought I was going to start crying . . . . This was tough. I didn't realise how addicted to food I am and how much of an emotional eater I have been. It was miserable! Gym this afternoon was good but I still don't feel that confident in the big boys’ gym. Came home to - my house mate, eating spaghetti, AHH!! Kill me!!
FRIYAY! Alarm went off at 5.15 am and to my surprise I was full of energy and bounced out of bed. I went for my morning fasted cardio with my house mate and she was shocked! The old goofy Suzie was back!! I had a good session on the bike for 20 minutes and a run on the treadmill for 20 minutes. By the time I got to work I was expecting my happy mood would be long gone, but it wasn't! I was feeling amazing. Energised. Happy. My boss was pretty happy to have me back too, apparently I had been a real Debbie downer the last week. Wow, the last four days were now all worth it. Was I through to the other side? Traditionally it was our ‘takeaway lunch day’ at work. Ever since the start of time we would always get frozen coke, sushi & Nandos chips, and have work-family lunch together. Today, however, was different. We sat down as a team, but I was the odd one out. I had my chicken, rice and greens and while so, so tempted, I did not cave! Even when hot chips were being passed over me every few minutes. How I resisted, I have no idea. I was resolved. Once lunch was done, I had this strange feeling of regret and pride mixed together. All I was thinking was, what would Emily say . . .
Saturday. CHEAT MEAL DAY! I know it must say something bad about me to be looking forward to a cheat meal, but there it is. It had finally come! Yay. After a good workout this morning I had a great, guilt free burger from Da Burger. Oh! My! God! It was amazing!! Today was a good day! I’m a bit worried about what this will do to my future resolve, and I am not used to a ‘guilt free’ breakout, but this was all in the plan. I was feeling pretty good.
Sunday Funday, or what Emily likes to call "outside cardio slash rest day". I decided to do a little outdoor cardio at Kangaroo point. I went for a 4km jog and I managed to do the dreaded 107 cliff stairs, 5 times before my already destroyed legs gave in. Today marks seven days of the challenge and I am starting to see some changes. Although my weight on the scales is fluctuating up and down (and I have to say that is a bit disheartening) it's awesome to see my body responding to all of the hard work that I have been putting in. It’s been a tough week but I am determined to keep going. Bring on the next week!
My legs are my dominate feature... it's not hard to notice. I attribute half to my genetics (dad and Mum both have big old legs) and the way I train. For the most part of my leg training days I have focused on volume instead of weight, for me it was more about reducing risk coming into competition of injury.
Volume = hypertrophy = muscle.
I start my workouts with some sort of glute activation exercise like glute bridges or hip thrusts off the floor to wake up my glutes. Then I move onto big compound movements like squats, leg press and lunges. I then use the isolation exercises like leg extension, hamstring curl, abductor machine, calf raises and seated leg curls.
My set and rep ratio looks like this:
1 x 20 warm up on most machines/press/squat- keeping it light-moderate weight.
4 x 10-15- by the last rep I'm struggling, I can't get any more out and that's the way it should be.
1 x failure set on machine exercises e.g. Leg curl, leg extension.
5 min stepper
leg press - 1 x 20 (light), 4 x 10 with 5 pulses on the end of each.
Squat - 1x 20, 4 x 10 - focus more on depth and technique.
Superset: leg extension and sumo bw squat 4 x 10 and 1 x set failure on leg extension.
Superset: hamstring curl and abductor machine 4 x 10,
1 x 30 (drop set).
Stiff leg deadlift 4 x 15
Weighted walking lunges 🏃🏼♀️ 4 x length
5 min stepper and stretches.
Enjoy guys ✊🏼
So it's here, 2017, the time you've all been wishing for, a new start, a new week, a new chance.
But what are you going to do differently this time around? Are you going to eat less junk? Drink more water?? Get to the gym more often ?
We all like to say what we will change but now is the time to actually do something about it. Here are some tips for sticking to your new you campaign 👌🏼
Make them as big as you want! Make them scary and write them down, somewhere you can see them every day.
Break those goals down into step.. How your going to get there and what you have to do along the way.
Dont make EXCUSES! If your goal is to quit the alcohol then don't make the excuse 'oh it's just one, one last night out', that's a EXCUSE and that's not good enough.
Be accountable, make sure your family is on board and that you have people to support you.
Be strong, be brave, you deserve a change!