My first weekend of the New Year has been full of fitness, clean food, good friends and outdoor exercise. I am making the most of Summer and getting outside in the elements as much as possible for my cardio training.
Saturday morning I began with a light jog on the esplanade before breakfast. The reason I undertake aerobic exercise first thing in the morning before I eat is explained below:
"A prolonged absence of food brings about a reduction in circulating blood sugar, causing glycogen (stored carbohydrate) levels to fall. That leaves your body no choice but to rely more on fat, rather than glucose, to fuel workouts". 1999, Bill Phillips, Body-for-LIFE. Jogging for a total of 6.6km with a picturesque backdrop like this (left). What better way to undertake morning cardio than by the ocean?
Saturday afternoon saw me training upper body, isolating chest with a good friend, training partner, body builder extraordinaire and qualified fitness instructor... Essentially, he knows his shit!
Chest workout Saturday 5/01/2013
Chest Press:
Warm up 5kg Dumbbells x 12 reps
20kg bar x 12 reps
25kg bar x 12 reps
30kg bar x 10 reps
35kg bar x 8 reps
40kg bar x 4 reps
Incline Dumbbells Chest Press:
Warm up 5kg dumbbells x 12 reps
7.5 kg Dumbbells x 12 reps
10kg Dumbbells x 10 reps
12.5kg dumbbells x 8 reps
Pec Deck Flys:
2 plates, 2 sets x 12 reps
3 plates, 1 set x 10 reps
Incline Dumbbell Fly:
4kg DB x 12 reps
5kg DB x 12 reps
7.5kg DB x 12 reps
Low Pulley, upward cable Flys (see link for demo)
http://www.youtube.com/watch?v=vZXi1OiQ1I0
1 plate, 3 sets x 12 reps.
That sums up my chest session for Saturday.
Saturday evening I was in need of a good clean meal, so my good friend Laura (Runner Up INBA Fitness Model competitor SA) and I had a cook up at home. Laura can be quite creative in the kitchen when it comes to clean recipes, see below for our meal creation!
This tantalising clean dish includes: Kangaroo sausages, cauliflower mash (cauliflower and almond milk blended) and Thai style veggies (Dice up your fave veg pan fry with light olive oil spray, add Slim Pasta, Thai paste, pinch of ginger, garlic paste and coriander).
In need of something sweet? This is what I have....
Sugar free drinking chocolate, naturally sweetened with Natvia (Stevia) contains 8.6 calories per serve (4 tspns), can't go wrong with this baby! Delicious as well!
So that was Saturday....
Sunday is my rest day of weights, light cardio only. Being a beauty of a day reaching a sunny 33 degrees celcius, I spent the morning on the Marino to Hallett Cove stair walk, approximately 13km. I highly recommend this walk. The scenery is truly astonishing, with sweeping coastal lines as far as the eye can see.
Sunday afternoon is spent meal prepping for the week ahead! Stay tuned, I will be posting my diet guidelines for the week :)
Jenna
xxx
