Monday, 12 November 2012

4 weeks to Get Ripped!

Ok it's back! The Diary if A Personal Trainer.

Christmas is almost here and those Xmas dinner balls are looming ever closer! If you want to look amazing this Xmas or NYE hen start now! In 4 weeks I plan to be shredded and all my clients are going to join me for the crazy ride :). If you want to make the most of the next 4 weeks start NOW.

"It's not going to be easy, but its going to be worth it"

Right fist off today-Day 1 is #meatfreemonday! Every week me and ALL my clients and trainers flow the #meatfreemonday plans. Look back thorough previous articles as to why its essential we curb (NOT disown just curb slightly) our obsession with meat! I won't bore you with my rants re high protein diets just have a look at previous posts.

Here's been my diet & training plan for today. Next week follow this, cleanse your body & refocus your mind every single Monday.

The Food:

Wake up 6am: hot water with fresh lemon and ginger

Shower: cleanse toxin flush: it's not crazy it's fantastic to stimulate your body and help start the toxin removal.

Breakfast: greens Smoothie:
1 kiwi, 1 apple, handful spinach, 1 scoop hemp protein, flaxseed, 100ml water, 50 ml coconut milk.

Vitamins: Omega multi Vit & 500-1000mg Vit C

10.30am Snack: handful of almonds with green tea (add cinnamon to green tea)

Lunch: Butternut Squash Soup (my fave soup)

Snack: green Tea only!

Dinner: Quinoa Salad

Pesto Quinoa
Make a quick pesto with 25-59g peas or sundried tomatoes blended with garlic, olive oil a seasoning.
Roast a whole eggplant (drizzled with olive oil and crushed garlic), in the oven on 350*F for around 30 minutes. (keep eye eggplant, turning regularly to avoid skin burning). After cooking remove skin and add the pesto before mashing. Add a handful of crushed pine nuts or almonds and mix in. Finally add to cooked Quinoa and drizzle with a little olive oil and chilli flakes.

Why So Little Food?
#meatfreemonday is a low calorie day that enables your body to rebalance its blood pH level and as theirs less food to digest it actually stimulate mental clarity. The old thinking of if your hungry the next meal you store fat is wrong! Your body doesn't work on an hourly cycle it doesn't panic after missing 1 meal or feeling a little hungry occasionally. In fact having a low calorie detox/cleanse day each week stimulates a few amazing healthy processes that will reduce body fat, reduce cell inflammation (therefore reduce risk of life style disease such as diabetes, heart issues and cancers).

1: your insulin hormone is reduced meaning tomo you will have more control over cravings and utilizing the energy you get from foods.

2: helps balance Insulin dependent Growth Hormone which is elevated in people living on high animals protein diets and a main contributing factor to developing cancers!

So what about exercise?

On a Monday I do a short fairly intense circuit workout for 15 minutes then take a Power Yoga Class that incorporates specific digestion enhancing routines. The Power Yoga Lasts 60 minutes but if your taking part at home follow my 30 minute dynamic Yoga video found on the link below. Keep the room warm-not 37 degrees warm I don't follow the ideals if bikram and believe Yoga shouldn't be practiced in extreme heat unless your a master as it can lure you into over exhorting the tissue and damaging it!

Saying that its winter so don't do it in a cold room. Heart your room to a cosy temp and as you begin the practice you will soon be pouring in sweat and have your heart beating!

Hope you enjoy and follow me over these next 4 weeks! If you do you'll look and feel amazing for that xmas party :)

15 minute Circuit

Details- 30 reps per exercise moving from one exercise to the next without any rest in between. after completing all 5 exercises rest for 45-69 seconds then start again. Repeat the circuit as many times as possible with in a 15 minute period.

Kettle Swing (use D/B if you don't have kettle bell) I use 12 kg kettle today.
Lunge to shoulder Press
Press-up Rotation (do on knees if needed)
Plank Mountain Climbers
Roman Twist with kettle bell 12 kg

This circuit is very "push" dominant so make sure your shoulders are full retracted (pulled back) and chest open during all your Yoga practice.

Power Yoga Session:
Dynamic Flowing movement, control breathing and maintain a relaxed stead deep inhalation & exhalation at all times. Hold each pose for 8-16 seconds. Repeat routine for 30 minutes looping over and over and archiving a greater heat & heart rate as you progress.
I all post new videos of the workouts each day as clients take part so view my youtube account stuart Pilkington PT

Yoga to include:
Namaste Prayer
Powerful Pose
Forward Bend
Downward Facing Dog
Triangle Pose (rotation)
Warrior 2
Half Moon Pose (rotation)

Rotations aid digestion and stimulate the passing of foods.

See you all tomo.

Tuesday is Time Trail Day! Your gina burn some calories and get your abs ripped!

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