Month: March 2017

Fit Bride Bootcamp: Month 2

Fit Bride Bootcamp: Month 2

Month two of the Fit Bride Bootcamp has been great. It’s much easier now that we’re both in the same country!

I’ve been getting a little bit naggy about things like nutrition. Last month Staci was convinced that she was getting around 2000 calories per day. However it didn’t take an extensive analysis of her food diary to figure out that it was actually only around 700-1500. Given that Staci isn’t out to lose any weight, it’s important that she eats enough to keep her going. When there was a near-fainting incident at one of our HiiT sessions, I set it upon myself to come up with various meals and tasty recipes that would ensure that Staci’s body would be able to keep up with our programme. Nutrition is key, and even if you’re getting empty calories on snacks it’s not enough without plenty of protein, good fats and complex carbs.

Staci and I work so well together because even though our fundamental interests are similar, we each have strengths where the other person is weaker.

I’m more about the health and fitness, but Staci knows more about how to make an outfit look good than I could possibly ever hope to know.

Staci is excellent at all things visual- design, photography, colours and fonts whereas I’m more of a words person. So while she takes photographs for me, I write bios and proofread posts for her.

It just works.
Fit Bride Bootcamp Month 2: Intro to Weightlifting

I bring this up because I think that this month of the Fit Bride Bootcamp has been a learning curve for us both. Workout-wise, I’ve been taking Staci through the fundamentals of weight training. Something she’s had an aversion to since some bad experiences in teenager hood! (I’m pretty sure that’s something we can all relate to somehow). I’ve been doing a lot of work with free weights such as dumbbells, kettle bells, power bags and medicine balls.

Meanwhile, of course, Staci has been patiently answering all my (rather dense) questions about social media. (“So, how do we actually workout who the winner of our giveaway is?”). She’s much more savvy when it comes to that sort of thing.

For this month, reflecting the programme I’ve put together for Staci, I’ve created really straightforward leg day workout. It’s got all the basics you need for an super effective leg session. Perfect for anyone who’s just starting out with weight training! As ever, if you have any questions or would like some more advice, please feel free to get in touch. If you try out the workout please do let us know how you found it in the comments!

Check out Staci’s commentary below the workout. It’s hilarious, and gives me a little, warm Personal-Trainer glow inside.

Lattes & Lipsticks will be hosting Month 3 of the Fit Bride Bootcamp- stay tuned!

The Workout

Simple Leg-Day Burner for Newbie Weight Lifters: Fit Bride Bootcamp Month 2

The Commentary

Weights. My enemy. Little fun fact, I had a personal trainer for a hot minute growing up due to sports and we used to do weight training A LOT. I hated it because I got so bulky which made me feel gross and just not girlie at all. When you’re a teenager starting a new school and stronger than most of the boys your age, it’s uncomfortable and awkward and I blamed exercise. Thus started my aversion to exercising in the gym. It’s also probably one of the reasons I became infatuated with dresses and vintage inspired clothing. You can’t help but feel feminine in a beautiful dress and some red lipstick à la Marilyn Monroe.

This month started #strugglebus but towards the end I was feeling much more confident. I have definitely learned where my strengths and weaknesses are after doing some weights. And as much as I bitch and complain when I see  kettlebells in front of me, it’s far better than cardio, let me tell you. I’m already noticing a difference at my day job.

If you follow L&L you might have read recently that I work in a fairly interesting field. It means I’m lifting gear and moving things anywhere from 4 to 12kg (ish) on any given day. Before FBB, I used to get one of the guys who works with me to move said things. NOW I’m all “I got this boys – move over”. And for the most part, I do genuinely have it – which feels AH-MAZING.

I’m so glad we live in a time where it’s acceptable for women to be strong and it’s embraced through movements like #StrongNotSkinny. I’m also thankful for Roslyn and this series for showing me how you can be strong and feminine. Something I wish my teenage self was able to appreciate.

I won’t get into a rant but basically, this series has become more than just wedding prep and it’s for more than just brides. It’s for anyone who wants to embrace working out and learn how to do it correctly. Because girls can be strong – and they can lift the heavy things at work without the boys help. YAY!

Fit Bride Bootcamp Month 2: Intro to Weightlifting

Fit Bride Bootcamp Month 2: Intro to Weightlifting
Fit Bride Bootcamp Month 2: Intro to Weightlifting

 

 

Monthly Summary: The End of the March Madness

Monthly Summary: The End of the March Madness

Urm, so how is it the end of March already?!

I swear I have this same conversation with at least one of my clients every week. Them asking how my week has gone and me just being completely mind-boggled, wondering how another whole week has passed.

Most of all I can’t quite comprehend that I’ve been a freelance Personal Trainer for 3 months. HOW?

I realise that in that grand scheme of things it’s not that long, but still, those 3 months have flashed by. Probably because I’ve been insanely busy (which is good). So much has happened this month that I almost can’t keep track.

So how’s it going?

Work/PT

It’s going…Well, well, really. I’m super happy and still not regretting my decision to quit the office job (which is usually the first thing that people ask). I’m very busy. I definitely need to get myself a fitness tracker, because goodness knows how many calories I burn on my average day, teaching back to back classes and travelling between clients.

In total, I have around 16 PT Clients (that’s usually the second question people ask). Most of these are long term and have booked sessions with me for a minimum of 8-12 weeks. It’s great. The relationship you build with your clients is awesome and there’s honestly nothing as satisfying as getting to know them and helping them to reach their goals.

I cut down on some of the classes that I teach at the beginning of March. It was a tough decision, especially deciding to stop my Sunday barre classes. But I was working myself into the ground and when it came down to it I just needed to clear up some more space for my clients. I won’t stop ever teaching classes completely though. I still do regular HiiT and TRX classes in Farringdon and Notting Hill. There’s a different atmosphere teaching group sessions, because as much as I love my PT clients, it’s nice to get that big group energy at the start of a Monday morning! I have people that come back regularly for my classes with Ten Health and Fitness. It makes your day knowing that you’re giving a class that people want to come back to time and again!

A couple of weeks ago I was also given the opportunity to develop my role a little bit with Frame. I’m currently a freelance PT at their Kings Cross and Shoreditch studios. Hopefully this new opportunity will let me get to know this awesome company a bit better! I can’t say too much more on here, but stay tuned!

March Monthly Summary For FlexFit Dance: Fitness, Health, Food and Lifestyle Blog

Blogging/Life

Blogging-wise, March has been a top month. If you didn’t hear me shout out a million and one times about the Aerial Fitness class that I was invited to by the fab Bloggers that Slay community, you can read the post here. I’ve definitely found a new obsession!

Month 2 of the Fit Bride Bootcamp, my collaboration with Lattes & Lipsticks is well underway. Staci’s been doing great (especially now that I have her eating better!) Plus, it’s been great seeing her on a regular basis- although we’re keeping the post-workout Prosecco to a minimum! The month 2 post and workout will be published right here on FlexFitDance this Thursday, or you can read month 1 here if you haven’t already caught up.

I also was lucky enough to see the premier live screening of Dancer back on 2nd March- a documentary on Sergei Polunin (the media-branded “Bad Boy” of ballet). It was followed with a live performance and a Q&A and made for an excellent evening.

Tom and I have booked a holiday to Italy! Four nights in Tuscany at the beginning of May, to celebrate our Birthdays (only one day apart!). I’m looking at it as a warm up to our big travelling adventure later this year and I really cannot wait. It’ll be nice to get some rare time off- my first since starting this new job!

And as for April…

Well it’s one of those exciting things about freelance life that I honestly have no ideas what’s around the corner. Me being my hyper-organised self, I plan as much as I can. Realistically, though, you do have to take each day, class and client as they come.

My to-do list for April looks a little like this:

  • The London Coffee Festival, April 8th. Does this even require any introduction? I’ll be heading along with Staci so you’re bound to hear all about it both here and over on LnL.
  • F45 Training. I’m so excited to finally get to try out F45 with my friend, Yas, next week! We qualified as PT’s together and this sort of high intensity functional training is right down our street. I’m just hoping I can hold my own! There’s bound to be a review up within the next couple of weeks.
  • YOGA. People are always surprised when I tell them that I’ve never actually done a proper yoga class. Probably because I love stretching! I do think that I’d really enjoy a good yoga class, although with so many variations and techniques I have no idea which sort to try! It’s a resolution for next month to try out at least one yoga class, so we’ll see how that goes in the next update!

But aside from that, who knows what I’ll be writing about this time next month?

March Monthly Summary For FlexFit Dance: Fitness, Health, Food and Lifestyle Blog

How’s your March been?

March Monthly Summary For FlexFit Dance: Fitness, Health, Food and Lifestyle Blog
15 Minute TRX Workout: The Lower Body Burner

15 Minute TRX Workout: The Lower Body Burner

I was really pleased with the response from last month’s killer upper body TRX workout. So I decided to make it into a bit of a mini series.

This month I’ve created a lower body burner on the suspension belts. The main focuses, you guessed it, being legs and glutes. I often use TRX with clients who are new to resistance training. Using them for exercises such as squats and lunges provides just a tiny bit of additional support. This means that you can really focus on getting the technique spot-on.

Luckily I managed to create this video the day before I ran into (yes, into) an escalator. My knee is now pretty swollen so I’m avoiding leg day for a little while!

Still, that doesn’t mean that you all can’t get your DOMS on!

Just as with the upper body exercises, lower body TRX workouts are easily adaptable to ability and experience. The closer your stand underneath the anchor of the TRX, e.g. for lunges and squats, the harder the exercise will be. This is because the belts will have more slack, meaning you’re carrying more of your own weight. Place tension in the Belts by walking away from the anchor, and you’ll be more supported- thus making the exercise easier.

Check out the full workout video below. It’s written out in full too- along with some handy tips! As ever, I’d love to hear your thoughts in the comments and if you have any questions, do get in touch.

 

15 Minute TRX Workout: Lower Body Burner

 

The Workout In Full

1) Squats (20 secs) into Jump squats (20 secs). 3 sets, 20 secs rest between sets.
2) Curtsey Lunges (20 secs) into Alternating Lunge Jumps (20 secs). 3 sets, 20 secs rest between sets.
3) Pistol squats. 10 per leg. 3 sets, 30 secs rest between sets.
4) Split Squats/Split Squat Jumps. 10 per leg. 3 sets, 30 secs rest between sets.
5) Hamstring Curls 10 reps. 4 sets 30 secs rest between sets.

now watch the video…