Getting Fit Doesn't Mean Losing Weight

Everyone thinks that getting for is measurable on the scales but its not always the case.

Don't get disheartened when you start exercising and the scales go up. It happens to the best of us. I had a tablet review with the nurse who had to take my weight and she moaned about the increase; not even she realised that they aren't always correlated. 

This photo shows the reduction in fat that I have noted with the body fat calipers. The calipers only measure millimeters less than when I started.

Even the doctors don't understand that getting for includes building muscle (you'll weigh more) and taking in more water ( you'll weigh more). 

Even if your weight goes up you're still improving don't give up!!!

Need inspiration? Just head to Instagram. So many to chose from but my fave is #naughtygirlseatclean who also uses #ngec workouts and recipes. She is also on fb head over to SJX Fitness

saying no to laziness

It can be so easy to say no to working out or doing anything. But its important to keep motivated as much as possible.

Yesterday at the gym, their fire alarm went off and I was so close to calling it a day. Disrupting your workout can be dangerous as you don't get back  into the swing of things. My motivation yesterday was my tablet review appointment today. Today's motivation is that I got back on the bike after having to evacuate yesterday.

Carrying on after you decided to give up is a great achievement and a great source of motivation each session.

When you haven't got the energy to carry on get in the right state of mind, working out sometimes is a job but JUST DO IT!!!!!

Weights Room | How to exercise when ill

So I'm still ill =( and this cold is making it impossible to breath so hard cardio isn't a choice at the moment.
I thought I would give you an insight into how I exercise when I'm ill.

I always like to start any session with a cardio warm up as even using weights you need to get your HR up and kick in your metabolism a little.

Warm up: 7 mins cycling level 4 a gentle warm up, followed by 5 mins cross trainer, gets your legs and arms working, stretched and ready for lifting.

Main exercise:
1. I start with shoulder press as I find that the most difficult machine and every week I try increasing it by 2.5k but at the moment I'm only capable of lifting 10k. Set the weight so you can manage but the last rep is a real struggle! 10kg, 10 reps, 3 sets
the order afterwards depends on how many idiotic men sit on the machines doing nothing or talking and not exercising; you want to chat go to a coffee shop and get off my machines!
2. Chest press. Again every week I try to up it but by 5k. 25k, 10 reps, 4 sets
I visited the chest press again and tried 27.5k as I couldn't get to my multi tool bicep/tricep machine
3. Leg extensions. 30k, 10 reps, 4 sets
4. Squats with exercise ball. 9 squats tenth hold for 10 seconds, 4 times
5. Sitting on your exercise ball to balance bicep curls and tricep extensions. 2k (3 for curls when available) 10 reps, 5 sets
6. Leg press. After doing the squats I wasn't sure what my legs would hold so I started at 30k, 15 reps then each set increased 10k up to 80k - next week I'll try 90k

Cool down: Reclining bike 5km level 4. Then importantly STRETCH that's how to avoid DOMS - that pain after exercising.

Don't let illness ruin your workouts this winter
For those in my area after trying out other gyms I'm very happy to use the weights room and cardio at Loughton gym, part of the Everyone active gyms with great online extras, tips and workout plans