Striving for success.

Striving for success.

Firstly – HAPPY NEW YEAR. Sorry its a little bit late, i had a busy xmas and new year. But now all the festivities are behind us, the beer, the food, the sweets we can all concentrate on our new years resolutions. Mine is as some of you will already know is to become better than i ever was last year. This year, June 2014 is the first competition i will ever enter, and this scares me quite frankly. Last year i knew i wanted to work towards something and decided to do these particular competitions, even though i committed myself i didn’t fully be as strict as i needed to be. This is where it has to change, no change, no win, and we all want to win at what we dedicate ourself to. So I’m fully committing now from January 2014. I’ll be uploading some progress pics in the up and coming months, so watch this space.

Love Alicia xx

Advertisements

Clean eating

Clean eating

So i took both of these photos just over 2 month ago. These pictures are around 10 days apart believe it or not? The first photo i took on a monday after around a week of drinking pop, alcohol, juice and also eating ANYTHING i wanted. Obviously i work hard in the gym and i have for around 1 year now (or just under) so i have the base if i have the odd week or two off. The second picture was taken around 7-10 days after the first, for those days i ate perfectly only drank water and herbal tea and excercised 5-6 days of the week. I basically just wanted to show you the importance of a CLEAN diet. ‘Abs are revealed in the kitchen’ i 100% believe in this and these two photos show this is true. When your diet isn’t clean and you don’t drink enough water and are drinking refined sugars, your body will hold water and cause water retention and make you bloat. If i change my diet even for two days i can see the difference straight away, perhaps my body is used to the good stuff but I’m sure most of us is the same when it comes to that.

If you have any questions about clean eating or excercise , feel free to give me and email – aliciarudgefitness@gmail.com.

Hope all of you are inspired by my post, and take that step today and change your body and your life.

Alicia xx

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

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