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.
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.
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)
- Donkey kicks
- Leg Raisers
- Leg Pulses
- Side Leg Raisers
- Single Leg Thrusters
You can watch the video of some examples of these exercises here