Nutrition

Join The Resolution | Exclusive Interview


Charlotte Hawkins-Miller: An Exclusive Interview


Tell Us A Little Bit About Your Transformation…

 

All throughout my life I have been bullied for being over weight and for looking different than other people my age. I have never felt confident in my own skin and I found myself forever trying to hide under big, baggy clothes in the hope that people wouldn’t notice my size and make comments. The thought of going clothes shopping filled me with dread at having to see my body in the mirrors and buying such large sizes at such an young age.

 

I was desperate to make a change but I had no idea how, but I knew that I wanted to improve my health and wellbeing by cleaning up my diet, getting active and losing some weight. I wanted to know what it felt like to love myself. Every single person on this planet deserves to feel confident in their own skin.


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I can honestly say that I have never felt better since changing my lifestyle. I feel energised daily, fueled by my nutritous diet and my passion for fitness. Body confidence is hard to find but for the first time in my life, I feel as though I’m on the right path to finding it. Of course, I have days where I am too self critical.. telling myself I’m not as lean as I should be or that my muscles aren’t defined enough. I think sometimes it’s easy to lose sight of how far I have come on my journey and it’s so important to take a step back to fully take in the changes I have made both to my lifestyle, my health, my body and my mind.

 

In February I am completing a six week intensive course to achieve my level 2 + 3 qualifications in personal training, something that I am hoping will become my full time career where I can help other like minded people who may be in a similar situation to the one I was in. I will also be taking a sports nutrition course along side personal training and modelling. Of course, I also plan to keep improving my fitness, mind and body daily to become the strongest, fittest, best version of me that’s possible.


What Is Your Favourite Motivational Quote?

 

‘Small daily improvements are the key to staggering long-term results’


What Is A Typical Day In The Gym For You?

 

I have a four day split. I have four set weight training workouts for different areas of my body which I will do on four consecutive days. I will then have an active rest day which consists of 60 minutes of LISS cardio and an abs circuit, then I have a recovery day. I will then start the process again. I do a post workout circuit after each of my workouts with consists of;

20 Jump Squats, 20 B/W Lunges, 30second Plank, 20 Hip Thrusts and 20 Step-Ups. I do 7 rounds of this.

I also do 35 minutes of LISS every other day.


Monday: Hamstrings and Glutes


Exercises Warm Up Reps And Series Rest
Hip Thrusts 1 X 20 reps 3 x 12 reps 60 seconds

Super Set:

Straight Leg Dead Lifts

Leg Press

 

1 x 15 reps

1 x 15 reps

 

4 x 10 reps

4 x 10 reps

 

60 seconds

60 seconds

Lying Hamstring Curls 1 x 20 reps 3 x 12 reps 60 seconds

Super Set:

Hip Adductor

Hip Abductor

 

1 x 20 reps

1 x 20 reps

 

4 x 20 reps

4 x 20 reps

 

30 seconds

Cable Kick Backs 1 x 15 reps 3 x 10 reps 30 seconds
35 Minutes of LISS

Tuesday: Back and Biceps


Exercises Warm Up Reps And Series Rest
Lat Cable Pull Down 1 X 20 reps 3 x 12 reps 40 seconds
Back Row Machine 1 x 15 reps

3x 12 reps

 

40 seconds
Assisted Pull-Ups 1 x 12 reps 4 x 10 reps 60 seconds
Barbell Row 1 x 20 rep

4 x 20 reps

 

30 seconds
Hammer Curls 1 x 15 reps 3 x 10 reps 40 seconds

Super Set:

Lat Straight Arm Pull Down

Cable Bicep Curl

1 x 15 reps

1 x 15 reps

3 x 15 reps

3 x 15 reps

 

40 seconds


Wednesday: Quads and Glutes


Exercises Warm Up Reps And Series Rest
Barbell Bench Squat 1 X 15 reps 4 x 10 reps 60 seconds

SUPER SET;

Leg Extention

Barbell Reverse Lunge

 

 

1 x 15 reps

 

1 x 15 reps

 

 

3x 12 reps

 

3x 20 reps

 

 

 

60 seconds

 

60 seconds

Weighted Step-Ups 1 x 12 reps 4 x 8 reps p/leg 30 seconds
Pistol Squats onto Bench 1 x 12 rep

3 x 8 reps p/leg

 

40 seconds
Bulgarian Split Squats 1 x 15 reps 4 x 10 reps p/leg 40 seconds
35 Minutes of LISS

 

 


Thursday: Shoulders and Triceps


 

Exercises Warm Up Reps And Series Rest
Standing Shoulder Press 1 X 12 reps 4 x 10 reps 60 seconds
Dumbbell Side Raises 1 x 20 reps 3 x 12 reps

40 seconds

 

Cable Rear Delt Flys 1 x 20 reps 3 x 15 reps 60 seconds
Chest Press 1 x 15 rep

3 x 10 reps

 

60 seconds

SUPER SET;

Cable Tricep Extention

Skull Crushers

 

 

 

1 x 15 reps

 

1 x 15 reps

 

 

3 x 12 reps

 

3 x 12 reps

 

 

 

30 seconds


Friday: Cardio


 60 Minutes of LISS and a HIIT abs circuit.


charlotte


 Nutrition:

 

My old diet was horrendous. Lots of junk food, heavily processed with no nutritional value or benefits to my body. I ate a lot of sugar and drank alcohol very often with very little water for hydration. I avoided fruit, veg and exercise like the plague. I now track my macros religiously and make sure that I get lots of fruit and veg into my diet. I drink between 3-6 litres of water a day and have cut out processed foods and alcohol. I eat to fuel my training.


Typical day:

 

Breakfast |  30g oats with 50g grated courgette + cinnamon,  2 boiled egg, 10g walnuts, Myprotein Flav Drops, Black Coffee.

Post Workout | 25g Whey Protein, 5g BCAA, 15g Almonds.

Lunch |  200g Cottage Cheese, 100g Sliced Cucumber, 100g Sliced Celery, 2/3 Rice Cakes

Snack |Protein Bar

Dinner  | 100g Lean Chicken, 50g Carrot, 50g Celery, 100g Red Pepper, 50g Courgette, Garlic, 60g Onion in Chopped Tomatoes with chilli and paprika sprinkled with high protein cheese or Homemade Lean Turkey Chilli with Veg.

Dessert/Bedtime Snack | Protein Bowl Cake (25g Whey Protein, 5g Raw Cacao Powder, 1tsp Baking Powder, 5g Sukrin Gold, 1 egg white and water) topped with 5g prutella and 5g natural peanut butter and 25g blueberries. OR 150g natural yogurt with 10g Whey Protein, 5g Honey and fruit.

 

Invest in a good set of food scales and weigh out your food to make sure you are having the correct serving size, making it easier to track your macros. It is so easy to over-estimate how big a portion is. 100g of pasta is a lot smaller than you think!

 

Allow yourself a little treat here and there, you deserve it!  Balance in your diet is so important to keep a healthy relationship with food and to keep this lifestyle maintainable. Allowing yourself a small treat will not stop you seeing results, it will help you by stop you from craving foods and binging.

 

WATER WATER WATER! It’s key! It is so important to keep your body hydrated, especially if you are working out. I drink between 3-6 litres a day and my whole body reaps the benefits.


Chilli Con Carne


Supplements

 

MyProtein’s Salted Caramel Whey Protein for muscle recovery and growth development

BCAA’s, L-Glutamine and Magnesium for recovery.

A good multi-vitamin to help maintain a strong, healthy body and immune system.


Motivation

 

You can do it. You are stronger than you could ever imagine. You are amazing, you are beautiful and you can do this for yourself. You may feel like people are going to judge you if you go to the gym or go out for a run, but I promise you, they won’t.. people will respect and admire you. The first few months are the hardest and you’ll feel like throwing the towel in but the moment you start to see results you will feel incredible, you will feel motivated and you’ll want to keep striving for the best results.

 

Take no notice of what people say to you. Everyone else’s opinions are irrelevant, all that matters is that you feel proud of what you are achieving, you are doing this for yourself, not anyone else. I have been bullied for being over weight and I’ve had endless negative comments about losing ‘too much weigh’ IGNORE IT. As long as you are happy and healthy that is all that matters. There is no quick fix, it’s a complete life style change and you’ve got to be in it for the long-term. But i assure you, it’s achievable and once you’ve settled into your new lifestyle, you’ll never want to go back to your old ways. You can do it. ‘The difference between your body this week and next week, is what you do for the next seven days to achieve your goals’

 


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Faye Reid

Faye Reid

Writer and expert

Faye has a MSc in Sport Physiology and Nutrition, and puts her passion into practice as goal attack for her netball team, and in competitive event riding. She enjoys a pun, and in her spare time loves dog walking and eating out.


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