Egg White Muffins

Afternoon all :)

I am well into my competition prep- with diet and a training program in place with the assistance of Fit Pharm!
I am 8 weeks out of my first competition in Adelaide on the 18th May.

My usual diet consists of a lot of easy packaged foods eg: tinned tuna and yoghurt which I have been cutting out and having to find alternatives for.

I love eggs, but honestly who has the facilities or time at work to be cooking up eggs every afternoon? Not me that's for sure!
Instead, why not try this simple clean Egg White Muffin recipe- it's simple and super clean.

Ingredients:
10 egg whites
2 whole eggs
2 mushrooms
1/2 avocado
Handful of red capsicum diced
5-6 cherry tomatoes
50g shredded chicken

Method:
Whisk up the egg whites and eggs in a large bowl, pour into a lightly oiled muffin tray and add the chopped veggies and shredded chicken to each muffin.
Bake in the oven until cooked through and brown on the top.
Serve with reduced salt soy sauce for extra flavour!!

You can put these in the fridge and reheat for later. Ideal for my afternoon meals :)

Boxing cardio FTW

Good evening blog readers :)

How has your week been? Hope you are kicking goals and making progress everyday! It's important to make sure you are making a small step everyday to reach your goals! It all adds up.

I wanted to share with you my experience with boxing as cardio.
I signed up for female outdoor boxing run by Brock Wells PT. The sessions are run Wednesday evenings and Saturday mornings for 1 hour.
I have been very impressed- I have had so much fun at the same time burning a high amount of calories every session- "cardio, fun?" I hear you say! YES, I am surprised myself.
This fun packed class incorporates a warm up, and boxing combinations with your partner including jabs, hooks, upper cuts and high punches.

Boxing is great for Weight loss, improving your coordination, muscle tone and fitness. Many people think that boxing is all about the arms but it is actually a cardio work-out for the whole body. It's especially good for toning your ass and quads, which is perfect for me to tone my booty and legs!

Boxing is a high rep work out so you will see tone rather than bulking. It's also very empowering and I really get pumped and stuck into throwing some punches! The next Rocky in the making ;)

Check out the photos below from the boxing class :) supported by Muscle Worx Glenelg and Lorna Jane!

The 'Bitsa' Workout

My usual weight training program consists of isolating different body parts on different days eg: Monday= Shoulders, Tuesday= Chest, Wednesday= Legs and so on.
This style of training is not without its benefits; it allows me to work my weaknesses and 'smash' the muscle group. However, as a result of this particular type of training- you most probably experience muscle soreness and stiffness or DOMS (delayed onset muscle soreness) which is generally experience 1-2 days after training.
My trainer brought this to my attention this week and suggested a new concept of mixing up my workouts- in turn allowing me to perform at my peak, ready for anything whether it be a body attack class, holding, yoga, boxing... You name it. With that in mind last training session, my training partner/housemate Arek and I decided to chuck in a mixed body workout he calls "The Bitsa"! It was brilliant. It allowed for an all over upper body workout and I found I had a lot more endurance as one body part wasn't getting smashed over and over again!

I highly recommend giving it a go:

Chest Press on flat bench, beginning with 20 reps & increasing the weights gradually. 4 Sets
Chest Press Incline with Dumbells. 20 reps increasing the weights again- 4 sets.

Arnie Shoulder Press- using dumbells. 20 reps x 3 sets.
Shoulder lateral raise with dumbells. 20 reps x 3 sets.

Superset:
Tricep pull downs using cables 15 reps x 3 sets (Left Bottom)
Bicep curl using cables 15 reps x 3 sets (Left Top)

To finish up:

Hanging leg raises 3 sets x 20 reps
Russian Twists with 5kg medicine ball 3 sets x 15 reps (each side)
Crunches on swiss ball with 5kg plate overhead 3 sets x 15 reps

 Give this one a try and let me know how you go: jennableakleyfitness@hotmail.com

PS: I hope you like the new look to my fitness blog! The photo shoot was so much fun, I have included a couple of shots taken from the shoot. Hope you like them. Jenna xx