Struggles

Struggles

The past few weeks have probably been the hardest weeks I’ve had in a long time, when i say hardest i just mean i have been lacking energy and motivation, well some times life just gets in the way of goals this is obviously very normal and i’m sure all of you can relate to this at some point in your life, were only human right? The other thing getting me down was i was not seeing any progress, results weren’t coming quick enough for me so as you can imagine i was very deflated, again we all have this at some point when you have particular fitness goals. I sat down and had a stern word with myself lol, When it comes to fitness you don’t just reach your goal with out failing a few times, you have to mix things up – change your workout routine every 8-10 weeks, change up your cardio, not only to trick your body but also to stop your self getting bored.
So on monday this week i decided to change my mentality and get back on this, 100% dedication to my goals and my lifestyle. I’ve given up smoking from monday this week which is something i have struggled giving up for many years i know this time i can eventually stop and make myself as healthy as possible not only for myself but my family. Ive tweaked my diet as it got a little boring and i’ve replaced a meal for a protein shake as i struggled eating that much food and found myself replacing a healthy meal for a slice of toast (error) i’ve upped my weights and lowered my reps and i’ve started to do the highest incline walk for 10-20 mins per day to lose my ‘hard to shift fat’. I generally feel a lot more positive this week, and its the best i’ve felt for a good few weeks, i would absolutely love to hear about some of your struggles and to see how many of you have the same struggles as me?

I thought i would attach a photo of myself this was taken last week, i cant complain as i know i have come so far but its hard when u want to be some where completely different, we all have different goals and aspire to different things, these are my goals and i know i will hit them regardless how long it may take me. I want to do it the right way, the healthy way, always putting my health first – no cheats every one should do it this way 🙂

Lots of love Alicia xxx

Food plan.

Some people, actually i guess most people have been asking me about my diet at the moment so i wanted to share with you my typical day to day eating plan, so here goes. I like to eat little and often as they say it keeps the metabolism working, so i try to eat every 2-3 hours. If you’re working in the gym you may find yourself feeling a little hungry in-between meals, my advice would be to snack on healthy food, 10 almonds, 20g of seeds and so on.

8am – Meal 1. PRE WORKOUT (about 1 hour before training)

Green tea with a vitamin c tablet (dissolvable). Protein pancakes – 1/2 banana, 1 egg white, 1 scoop of low carb protein powder a little almond milk and cinnamon, the other half of the banana goes on top.

or

Protein smoothie – 1 banana, 1 scoop of protein, strawberries, raspberries, kiwi, blueberries 100ml almond milk 200ml water

or

30g gluten free oats into my protein shake made with water.

11am Meal 2 – POST WORKOUT. As i’m leaving the gym.

Protein shake with water

1pm – Meal 3

100g chicken or turkey or lean mince, 30g brown rice (cooked weight) – with spinach, onion, seeds, celery seasoned with a little pepper and chilli flakes.

3.30pm – Meal 4

1/2 a can of tuna or mackerel or sardines – with spinach, onion, seeds, celery seasoned with a little pepper and chilli flakes

6.30pm – Meal 5

150g chicken or salmon or turkey or lean mince or tuna steak – with colourful veg

10pm – Meal 6

I have a bedtime protein shake (optional – i am only having this to build lean muscle and wouldn’t advise this to people who just want to lose body fat).

Always drink 2-3 litres of water per day. I would advise staying away from the following – fizzy pop, sugar, white carbs, cheese, crisps – the rest is obvious.

This diet seems to be working a treat for me, i am trying to gain muscle so i try to eat as much protein as possible. I hope for some of you it works as good as it does for me, however it may not suit every one.

It is important you prep all your food the day before or even a few days before – Fail to prepare, prepare to fail. Any other advice needed feel free to email me – aliciarudgefitness@gmail.com.

Alicia xx

My starting workout…

My starting workout...

I thought i would share my very first workout with you guys as i always used to do classes at my gym because i either didn’t know what to do or i got bored, gave up and went home. As a girl i always went to the gym and seen woman on the cardio machines and men on the free weights and machines, as a woman i felt intimidated to go into the ‘mens section’ until a few month ago i read that lifting weights also burns fat as well as cardio and with a great routine you can have a toned body all over from free weights, cardio and machines. The workout I’m going to put below worked really well for me as i trained with this for about 3 months changing up my weight and reps and i always left the gym knowing i had worked hard. This would work great for someone just getting into fitness and wanting to define the whole body.

DAY 1 – legs and biceps
Squat with barbell or smiths machine – 3 sets 10 reps
Leg extension machine – 3 x 10
Leg curl machine 3 x 10
Standing calf raises (weighted) 3 x 20
Barbell curls 3 x 10
Alternating dumbbell curls 3 x 10
Bicep cable curl 3 x 10
Followed by 20 – 60 minutes cardio of your choice.

DAY 2 – Chest and Shoulders
Start with 20 – 60 minute cardio
Pec flies 3 x 10
Incline bench press 3 x 10
Dumbbell pullovers 3 x 10
Overhead press 3 x 10
Front and side dumbbell raises 3 x 10

DAY 3 – Back and Triceps
Lat pulldown 3 x 10
Cable rows 3 x 10
Dumbbell rows 3 x 10 (each arm)
Tricep rope pulldown 3 x 10
Seating dips 3 x 10
High intensity interval train for 20 – 60 minutes

DAY 4 – Legs and Biceps
Warm up for 8 minutes (bike, walk, etc)
lunges 3 x 20 (each leg)
Straight leg deadlift 3 x 10
Seated calf raise with weight 3 x 20
Preacher curls 3 x 10
Assisted chin ups 3 x 10
20 – 30 minutes cardio

DAY 5 – Chest, Shoulders and Triceps
20 minutes cardio
Flat bench press 3 x 10
Decline bench press 3 x 10
Alternating dumbbell forward raises 3 x 10
Overhead press 3 x 10
Tricep kick back 3 x 10
End with 20 minutes cardio

…And congrats thats your first week done, allow 2 days off for recovery then start fresh the next week. Try to change your routine every 6 – 8 weeks. I did this routine to lose body fat, tone up and it worked a treat for me obviously now i’m waiting to gain more muscle mass i have changed my routine to suit that but this was a great kick start and got me into the swing of getting up and getting my lazy ass to the gym.

I hope you like the routine, and very soon I’m also going to put a food plan up that i used with this particular workout.

Alicia xxx

Music for Motivation..

Music for Motivation..

Since having a week off from the gym i have really struggled getting back into it and motivating myself. My first day back i felt weak and sick but i made myself stay there finish my weights then go home, my second day was a lot better untill my earphones broke, I then thought how important music is to a routine and keeping people motivated throughout a workout. Not every one might be the same but i don’t think i could personally do my routine without my music. Its all about finding the right tracks, I am going to include a playlist that i use myself, it may not work for you and you may not like the songs but it keeps me motivated and happy throughout my 1 1/2 hour daily workout.

Duke Dumont – The Giver
Maya Jane Coles – What They Say
Ben Pearce – What I Might Do (club mix)
Douglas Greed – This Time (feat Kuss)
Breach – Jack
infinity Ink – Infinity
Hot Since 82 – Pour The Sugar
N.R – Enemy
Toyboy and Robin – Jaded
Hot Since 82 – Knee Deep In Louise
Zander Haroy – Prison (ft priceless edit)
Azari & Ill – Hungery For The Power (jamie jones ridge street mix)
Deetron & Ovasoul7 – I Cling (Feat. Ovasoul7)
Syron – Here (TCTS REMIX)
Noir & Haze – Around (Subb-an Remix)
Nick Curly – Underground (Dennis Ferrer Mix)
Wretch 32 – Blackout (Feat Shakka.. Amtrac remix)
Pitto – You (edit)
George FitzGerald – Child
AaARON – Feeling This
Guti – Hope
WAFF – Joolz
Storm Queen – Look Right Through (MK Dub III)
AlunaGeorge – Your Drums, Your Love (Duke Dumont Remix)

Hope you all like my choice of songs, as i say these certain songs help me through my workouts.. Thank gawwwd for music 🙂

Alicia xxxx

Progress Is Progress

Progress Is Progress

Left pic – 2010 before i had my baby, bad diet, drinking 3/4 nights a week, no exercise, having only 4 hours sleep a night, not drinking much water, living off fizzy pop, snacking on crisps and chocolate, absolutely no definition at all on my body.

Right pic – 2013, 1 1/2 years after having my baby girl, clean diet, 8 hours sleep a night, 2-4 litres of water a day, hardly drinking alcohol, exercise 5/6 days a week, snacking on fruit and seeds, definition on my stomach (arms, legs and back-even though this cannot be seen in this photo)

Thought i would put on a progress photo as i haven’t as yet. The photo on the left was exactly 3 years apart from the photo on the right. There is obvious changes in my body physically but not only have i physically changed i also feel a lot better on the inside, i sleep better, i have more energy, i never crash during the day. The key factor in this is my diet, eating clean has changed my life on a daily basis and not only this, i have the motivation to get my ass to the gym most days. I’m not to sure what my body fat was in the photo on the left but my body fat is now at 18% in 2 months or sooner i want it to be at 15%. I’m proud at how far i have come but i also know i have a long long way to go. Its not going to be easy i know this, it will probably be the most difficult thing i have ever had to do, but i KNOW it will be well worth it, not only to learn to love my own body but also how good i will feel inside.

Alicia xXx

Little treats

IMG_2164 As i say i find it so hard to stay away from the ‘sweet things’ so i have been trying all sorts of new things to take the edge off my cravings (you’d think i was addicted to sugar). i found that freezing some of my favourite fruits to be quite satisfying, and yes it works for me. So if you are like me and you like something a little sweet after savoury foods try freezing some fruit and eating a few pieces after a meal, be amazed just like me. Who would choose chocolate over fruit anyway haha. I froze grapes, mango and bananas, but i guess the list is endless. If any of you try this let me know what you think 🙂 Enjoy.

Alicia xxx

The apparent do’s and dont’s

So when people are trying to clean eat and people tell you to stay away from certain foods I totally do not get this AT ALL. Of course there are obvious foods that you automatically stay away from (chips, pizza, chocolate, crisps etc) anything with loads of saturated fats and sugar. But it amazes me when people tell me to stay away from fruit, apparently it’s full of sugar, yes this is totally true but everything in fruit is all natural sugars that the body needs, all fruit also has vitamins and minerals that the body needs, so if any body tells you to stay away from something that is that good for the body they need a slap lol, I’m not stating these as facts I’m just writing what works for me, so for you it may be different or you have have different views on this matter. Every single one of us is different and has different needs so you have to find a diet that works for you, your lifestyle and what you like. I don’t think anybody should stay away from carbs or fruit or anything else that people will tell you, it’s important to listen to your body, don’t starve it. The body is a machine and food is it’s energy. If you are hungry in-between meals snack on seeds or fruit. Eating clean is a lifestyle change but totally worth it, you get one body, one life, you choose!!!

Lots of love. Alicia xx