Pre-Holiday Diet and Exercise Routine

  
‘No carbs before Marbs’ or rather ‘No carbs before Barbs’ as that’s where I’m off to (Barbados).

I’m a very goal orientated and motivated person and prefer to work under pressure. If I gave myself a goal that was in 6 months time I might not work as hard during the first few months because 6 months is just too far away for me.

I also like to push myself and, whilst I strive to have a healthy bod all year round I don’t think there’s anything wrong with becoming a little stricter and working harder for a special event or holiday- I want to look my best.

So with just under 4 weeks before my holiday (25 days- not that I’m counting or anything) I thought I’d up the exercise and cut the crap in my diet to really see what my body is capable of.

Before I begin let me be clear- there isn’t really such a thing as a ‘quick fix’- or at least there can be but it’s not sustainable. To eat this strict would not be possible for me all the time and I’m only able to do this because i have a short term goal in mind. So please don’t read this and think that you should be eating this way 365 days a year. We are all different, our bodies might work differently and respond better or worse to different things.

Diet

First thing in the AM: fruit green tea with lemon juice and hot water

Breakfast: Protein Smoothie-

  • 1 scoop of unflavoured whey protein powder
  • 1 banana,
  • 1 tbsp of oats,
  • leafy greens (usually kale),
  • 5 inch piece of cucumber, peeled
  • 3 pineapple rings,
  • 250 ml water

Mid Morning Snack:

piece of fruit or 0% natural/greek yoghurt with fruit (usually grapes or strawberries)

Lunch: 2nd protein smoothie- same ingredients as breakfast except 1/2 banana and no oats

Mid Afternoon Snack: veggie sticks with hummous (carrot and cucumber)

Evening Meal: lean protein (either chicken breast/turkey mince/fillet of fish) lots of veggies and small amount of ‘good carbs’ (brown rice or sweet potato) if weight training that day.

I am aiming for 95% compliancy. So 5 meals a day = 35 meals a week- 5% non compliancy = 3.5 meals.

For non compliant meals I will have either some dark chocolate or a little homemade pop corn (or both) or fruit chia pudding. My weakness is sweet things so if I am craving something bad, it is better that I eat this.

Exercise

I follow Kayla Itsines’ bikini body guide (BBG) but I also love heavy weight training so I do both. BBG workouts are 4 sets of 7 minutes of exercise = 28 minutes solid HIIT, plyo and resistance training- its killer!

Monday- BBG ab workout + 45 min power walk

Tuesday- BBG arm workout

Wednesday- ACTIVE REST DAY + 45 min power walk

Thursday- BBG leg workout + 45 min power walk

Friday- full body workout (similar to BBG but something I create myself. I like to use lots of equipment for this so battle ropes, kettlebells, prowler sprints, TRX and slam balls. This is usually around 30-45 mins long.

Saturday- Heavy Upper Body Weights Session + 10 min HIIT session on the treadmill

  • Body weight tricep dips, 3×12 reps
  • DB bicep curls, 3×10 8kg reps
  • DB overhead tricep ext. 3×10 8kg reps
  • tricep rope with cable machine, 3×10 reps 21kg
  • side lateral raise   3×10 reps 4kg
  • front lateral raise  3×10 reps 4kg
  • Shoulder press    3x 10 reps 6kg

Sunday- Heavy Leg Session + 10 min HIIT session on the treadmill

  • Squats 3x 10 reps 40kg
  • straight leg dead lifts 3×10 reps 20kg reps (i go lighter here because i have a weak back and i find it can make it worse)
  • leg press 3×15 reps 55kg
  • walking lunges wide stride, 3×10 reps 4kg DB in each hand
  • thrusters 3×10 reps 15kg
  • KB swings 3×10 reps 21g
  • Inner thigh cable machine 3×15 reps 21kg (each leg
  • Outer thigh cable machine 3×15 reps 21 kg (each leg)
Ankle Weights Workout can be completed on any day- 1-2 times a week:
  • Donkey kicks
  • Leg Raisers
  • Leg Pulses
  • Side Leg Raisers
  • Single Leg Thrusters

You can watch the video of some examples of these exercises here

For my 10 mins HIIT session on the treadmill I do the following:
Standing on the sides of the treadmill (the part that doesn’t move) set the speed- all treadmills vary but i go at level 10 (sprinting). Use the sides, lower yourself onto the treadmill and run as fast as you can for 15 secs, then jump off and rest for 15 secs. Repeat for 10 mins and alter timings depending on how hard you find it. You can watch a video of how I do this here https://youtu.be/emgpC6359Cs
This probably looks like rather a lot and it is. Again, this is not sustainable long term- this is a short-term thing. Also, as I am training for my PT qualification I am only working part-time which gives me a lot more time than most people to actually fit these workouts in. I also work at a gym which means I have lots of space (with no-one else around, yay!) to workout in and use when I want as the classes don’t run during the middle of the day.
So there it is, lots of protein and fruits and veg and lots of exercise!
I’ll keep you posted with my progress!
Katy x
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2 thoughts on “Pre-Holiday Diet and Exercise Routine

  1. Hello Miss!
    So, I follow you on snapchat and finally decided to have a squizzy at your blog, and boy oh boy… SO GLAD I DID!!! I have a holiday (to Hawaii ermahgerddd) coming up in 4 months and this is exactly the kind of guidelines I needed to see… How to do a brief, sensible ‘cut’ and also how to incorporated BBG w/ heavy weight training. Unfortunately I seem to be very much one or the other and had really been struggling with how I can utilise them both to get the best results. Your bod is my GOAL so thank you so much for sharing your tips and hints with us mere mortals! ๐Ÿ™‚

    Ok, gush over.

    Sally x

    Liked by 1 person

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