WHAT MADE YOU MAKE A CHANGE?
I made the change whilst at University. I saw a photo of myself from a night out and realised how much weight I’d gained.
I didn’t feel confident in figure hugging dresses unless I had those pants on that sucked everything in.
My weight gain had happened over a couple of years and having always been able to eat whatever I want and never gain a pound it really snuck up on me.
Weekends of enjoying takeaways and fast food and not much exercise really does add up! I signed up for a half marathon with my Mum and started slow.
The focus for me was always about doing it the healthy way- I didn’t want to be someone who couldn’t enjoy a piece of cake at a party.
For that reason it took me a little longer than it could have done but I’m glad I enjoyed myself along the way and didn’t miss out on having fun.
At first I didn’t have a clue about nutrition but slowly through Instagram and a few books I got drip fed info about proper nutrition and what to eat to get results quicker.
I started adding more fruits and veg into my diet – even spinach in smoothies which, 4 years ago, was a crazy concept for me!”
WHAT HAVE YOU LEARNT FROM MAKING A CHANGE?
I feel amazing and very proud of just how far I’ve come. It has truly transformed my life and made me feel so much more confident.
The important think for me though is that I feel so healthy. Exercising everyday and eating a plant-based vegan diet makes me feel great on the inside. I sleep well, rarely ever get ill, have no mood swings, my recovery times are short, my skin is clear and my performance and energy levels are sky high.
I also feel great because discovering this way of living has lead me to become a personal trainer which means I’m giving other people great results and transforming their lives.
To see someone go from depressed, overweight and unhealthy to a smiling, confident, fit and energized person is so rewarding.
If I hadn’t gone through this process myself I might never have started changing others lives too. The best part is I know that struggle.
Some personal trainers have always been fit so they don’t understand when their client falls off the wagon.
I know what its like and feel I can help people because of that.”
My previous diet wasn’t that unhealthy during the week, fruit veg, chicken etc…but I had a lot of white carbs like pasta and potatoes. I’d also eat things like takeaway curries and dominoes pizza at weekends.
For me the problem was the snacking. I loved things like cheese and I had a massive sweet tooth so would easily get through and entire family pack of Maryland cookies or large bar of galaxy.
✓ I am a vegan so I don’t eat any animal products at all (no meat, fish, dairy or eggs).
✓ I like to have 1-2 low carb, high fat days per week and 5-6 higher carb, lower fat days.
A typical higher carb, lower fat day would be:
BREAKFAST | Oats, Vegan Blend protein powder, raspberries & water
SNACK | Plain soy yoghurt & Vegan Blend protein powder
PRE-WORKOUT | Plain soy yoghurt & fruit
POST-WORKOUT | Oats, Vegan Blend protein powder & 1 banana
LUNCH | Rice, soy pieces, spinach and cashew sour cream
DINNER | Quorn Vegan burgers, green veg & rice cakes
✓ Up Water Intake!
If you’re craving something unhealthy have a glass of water first- usually you’re just dehydrated.
✓ Carry Snacks
I always, always have a snack with me. Whether I’m leaving the hours for 30 minutes or 3 hours. You never know what the day is going to bring and its always better to be prepared than end up grabbing junk food because you’re starving and have nothing healthy to eat.
✓ Monitor Progress
Get a heart rate monitor- you’ll work a lot harder and you’ll know as soon as you’ve started to slack off.
MONDAY | Glutes and Hamstrings & cardio
TUESDAY | Upper body & cardio
WEDNESDAY | Glutes/Quads/Triceps/Abs & cardio
THURSDAY | Upper body & cardio
FRIDAY | Glutes and Hamstrings & cardio
SATURDAY | REST
SUNDAY | REST
+ 5 30-minute cardio sessions a week of 30 mins incline walk on the treadmill or cross trainer or skipping and boxing drills.
|Glutes & Hamstrings||Sets||Reps||Rest (secs)|
|Hip thrust (on bench)||–||–||–|
|Barbell wide stance stiff leg deadlift||–||–|
|Vertical wide stance leg press||–||12-15||–|
|Side Weighed lunges||–||15/leg||–|
|Jumping wide squat||–||30||–|
|Standing single leg curl||–||10-12||–|
|DB Step Ups (on bench):||–||15/leg||–|
|Resistance band side walk:||–||2o/side||–|
Cardio finisher: 10 minutes stairs machine
|Upper Body||Sets||Reps||Rest (secs)|
|Wide grip pull ups||–||–||–|
|Seated back row||–||12-15||–|
|Cable rear delt cross over (on knees)||–||10-12||–|
|DB Shoulder press||–||10-12||–|
|TRISET 2:||3||60 secs|
|Upright Kettle Bell row||–||12-15||–|
|Lateral DB raise||–||15||–|
|DB Hammer with rotational twist||3||10-12||–|
|TRISET 3:||2||–||30 secs|
|Barbell Bicep curls||12-15|
|Tricep push down||12-15|
|Hammer DB bicep curl||20|
Cardio finisher: 10 minutes cross trainer: level 6, speed 12-14
|Sumo DB Squat||–||20/15/10/10||–|
|Walking barbell lunges||–||15/leg||–|
|Rope pull through||–||15||–|
|Bosu squats 5secs down/10secs hold||–||12-15||–|
|Reverse triceps Barbell push down:||–||10-12||–|
|Hanging leg raises||–||15-20||–|
Cardio Finisher: 10mins Hill walk, Incline 15/ Speed 5-5.5
|Upper Body||Sets||Reps||Rest (secs)|
|Shoulder press machine||–||12-15||–|
|Front plate raise||–||15-20||–|
|Cable Standing chest fly||12-15|
|Lat front pull down||–||15||–|
|DB Bent over row||–||12-15||–|
|DB Incline chest press||–||12-15||–|
|Narrow grip pull ups||–||12-15||–|
|Triceps cable pushdown||–||15||–|
Cardio finisher: 10mins Interval sprints – 20secs sprints & 20secs rest
Fri | Glutes and Hamstrings
|Glutes and Hamstrings||Sets||Reps||Rest (secs)|
|Wide stance deep back squat||–||15||–|
|Narrow stance- straight stiff leg deadlift||–||20||–|
|Single leg Kick backs||–||15||–|
|Lying DB Hamstring curls||–||12-15||–|
|Resistance band side walk||–||20/side||–|
|Smith machine- Reverse lunge||10-12reps /leg||–|
|KB sumo squat pulses||20||–|
DAILY SUPPLEMENTATION |
✓ Vegan Blend Protein Powder to ensure I reach my daily protein intake.
✓ Vitamin B12 – this is needed for energy – which is otherwise available in animal products.
✓ Blackstrap molasses to hit my daily iron intake