Weekly Round Up | 30

Firstly….I huge apology for not keeping this space updated whilst I was away. I had good intentions, and have no excuse other than I wanted to spend my time away doing things rather than sat at the laptop!

Travelling Europe was amazing. We saw so many wonderful sights, ate beautiful food, met interesting people, and just enjoyed some much needed time off.

weekly update 30

However, I am back and what a week it has been!

It as been an amazing first week back and catching up with clients. I kept in touch with them whilst I was away to check that they were getting on alright and answer any questions which they may have had. But it isn’t the same as seeing them in person. They have all done so well, kept up with all of the programming and made some great progress.

I have met with a few potential new clients, and I am looking forward to welcoming them on board next week.

September can be a bit of a funny month. You have just got back from your summer holidays, the kids go back to school, the days start getting that little bit shorter, we still have some warm days but Christmas feels a while away. It is almost a little bit of a transitional period and I know a lot of people struggle with setting goals and targets at this time of year.

A big goal of mine at the moment is to move people away from always being concerned about fat loss and dieting. You simply cannot sustain this mind set 12 months of the year. It is tiring and not healthy.

Fitness should enhance your life and be done because you want to enjoy it, it shouldn’t be a chore.

 

Why not use this next month to try out something new; join a club, give a different class a go, switch your training up, try and focus on one exercise which you want to improve, set PBs…

So what am I changing this month?

TRAINING

> I have always been a big fan of a bodyweight split style of training, ie alternating lower and upper body training. It has worked really well for me in the past and has fitted in with my schedule and time available at the gym. But I am going to move towards a full body style of training and give that a go this month.

> I want to improve my overall fitness and athleticism, so will be looking to incorporate different movement patterns, exercises, sets, reps, tempos etc. I have had a bit of a play this week to see what I want to do and will get together a programmed block of training this weekend at some point.

> You may have noticed that on holiday I went out and ran. Yes, I ran. This is so unlike me as I have always said how much I hate running. I have never been good at it, find it boring, and really really hard. But rather than just not do it, I want to get better at it. So one of my focus points this month will be to improve my 5km time. I have a couple of benchmarks from when I was away but I want to see what I can do now that I am home and actually training properly.

> Mobility and stretching is something which I need to improve on, so I am going to make a concerted effort to increase the frequency which I am doing this each week!

NUTRITION

I have a facebook post going up about this at some point in the week. There is no one diet fits all. For the past few months I have essentially been ‘winging it.’ I have been counting calories for so long that I know what is in food, what a portion looks like, and how much of it I ‘should’ be eating. Note the use of the word ‘should.’ All too often I have been having that extra square of chocolate, an extra handful of popcorn, taken the spoon to the ice cream tub. Basically I have not been doing what I advise my clients to do. Then on holiday I just ate what I wanted, when I wanted; which was absolutely great and I felt no guilt whatsoever. But a large gelato everyday, as amazing as they are, is not going to get me to my goals.

“I need some form of structure and a plan to stick to.”

I could give you a list of 100 diets which would all work to some extent, but if they are not the right fit for you and your lifestyle then they are not going to give you the results you are after.

I have been guilty of incorporating too many ‘flexible’ foods, because they fit in with my calorie goals. But I am going to go back to basics; focusing on whole one ingredient foods. Lots of meat, fish, fruit, vegetables, grains etc. They are better for my body and I know that they make me feel good.

Don’t get me wrong, if I am absolutely craving some ice cream I will probably have some, but for the most part I am going to strip it back and simplify everything.

September is going to be a crazy month for me, for reasons which you will find out about soon…. but I am going to do my absolute best to make some progress and will keep you updated on how I am getting on!

I am thinking of redoing the format of the weekly round up, if you have any ideas or would like me to include certain aspects then just let me know!

 

Love Abi xxxx

PS I am afraid my Learn something new everyday fell by the wayside whilst I was away too. I did tick off some of my #30B430 list though! 🙈

week 27 : what have I been learning about this week? Plus the trials and tribulations of a Personal Trainer/Entrepreneur in training

Right let me update you on what has been going on in Abi’s world…week 27…

Some days and weeks you just get on a roll and every session which you deliver is great; this week was one of those. I think it is impossible to have perfect days/weeks all the time. The perfect session is not only dependent on me, but the mood of my clients, how much energy they have, injuries, what the weather is like, how busy the gym is…etc etc. But this week for some reason everybody was amazing and everything I had programmed just clicked into place! As long as you have more good weeks than bad weeks then I think everything is pretty sweet.

With not only myself gearing up for holidays but a number of my clients as well, I think the energy and commitment between all of us has increased some what. This is always the case when a goal which seemed so far away rapidly approaches.

I have been trying to get on top of work as well so that my final week isn’t too crazy with preparing client plans for whilst I am away and getting social media posts scheduled. A ton of work goes into these and sometimes I do find myself getting down when they don’t get the reaction I want or think they deserve. BUT I just have to keep showing up everyday and providing the best content I can, delivering the best value I can and I know that I should be making a difference to at least one person every day. That is my goal. If my message can help and reach just one person each and every day, then I am doing something right.

My training has gone well this week too. Managed to fit in my 4 strength training sessions, a conditioning circuit and then some cardio on top. Friday afternoons have become my ‘sweat session.’ I think I mentioned last week that I have been getting ideas from professionals who I respect and follow on Instagram, but this week I made my own workout up and it was brutal!

1000 rep workout —->  10 exercises —-> 100 reps each

Inverted Row
Press Ups
Mountain Climbers
KB Swings
Goblet Squats
Ball Slams
Hanging Crunches
Walking Lunges
Box Jumps
Rower (10m = 1 rep)

Give it a go if you are feeling up to it!

I have still been loving picked my vegetables out the garden and having them cooked up and on my plate within 10 minutes. They honestly do taste so much better than those which you get at the supermarket!

grow your own vegetables

My parents went away on Friday and I won’t see them now for 6 weeks as our holidays overlap. I don’t mind being at home by myself, but I do miss having my mum do my washing for me! 3 Changes of clothing a day = a lot of washing!

P.s I have only just realised that week 27 is now in the second half of the year 😳 What are your goals for the remaining six months of 2017? Can you get started on them today rather than putting things off until tomorrow? I bet you can. 

pps I am also slightly concerned at how I am going to cope once Love Island has finished….

Okay so onto what I have learnt in week 27… (apart from the fact that John Lewis have amazing customer service!!)

17th: The biggest franchise in the world is 7-11 which was established in the USA.

18th: The biggest franchise in the UK is Subway with 2300 units.

19th: New research shows that T-Rex could only have ran at a max pace of 12mph due to its size and weight contrary to what we previously thought.

20th: Black Pepper is the most traded spice in the world.

21st: Oklahoma City is the city which has been hit by the most tornados, over 100 in totoal.

22nd: 20/20 vision is your visual acuity, or the sharpness of vision at 20 feet from an object. Having 20/60 vision means that you must be at 20 feet to see what a person with normal vision can see at 60 feet.

23rd: Salt and sodium are not the same thing. “Salt” is the term commonly used for sodium chloride (NaCl) which is table salt. Sodium chloride is just 40% sodium and 60% chloride.

Love Abi xxxx

 

week 26 : what have I been learning about this week? Plus the trials and tribulations of a Personal Trainer/Entrepreneur in training

Right let me update you on what has been going on in Abi’s world…week 26…

I didn’t get chance to return and do a proper round up of what went on last week as this week days have all just merged together and whizzed by so quickly! I remember it being exactly the same last year around this time, as I try and get things done ready for my own holiday as clients also want to increase intensity for their holidays!

I have had to turn a few of potential clients down in the past couple of weeks which i absolutely HATE doing. My schedule just doesn’t have enough hours in the day to fit everybody in, especially at certain busy times. I also feel personally that I would be doing these people a disservice  by taking on complete beginners and only being around for a couple of weeks before going away for three. As much I could introduce them to the gym and squeeze in a couple of sessions however it just didn’t feel morally right taking their money for such sessions. I think I have to stay true to myself and what I believe in, and that is that a quick fix will never work.

If you want to make a change, you have to be prepared to put in the work and see it as a long term solution rather than a quick fix. 

I now have a waiting list for September which I never ever imagined I would need to have! You could say that business is going well for me right now! But not one to rest on my laurels, I am already planning the next phase….

My newsletters have been well received the past couple of weeks and I am really enjoying coming up with and writing content for them. If you would like to join the mailing list then click HERE and enter your details! I send out one a week every Sunday morning with exclusive content and updates!

Visiting London ticked off something on my #30B430 list, as well as going to Abbey Road. Things are being ticked off slowly and I do need to get on with some of them! I have just booked a photography course to do whilst in Venice and am super excited about that though!

abbey road

This week I have been enjoying the WATT Bike at the gym as my form of cardio. After walking so much in London my achilles and shins were quite sore so I needed some form of low impact cardio to do. I jumped on the bike after work to finish watching the Nadal match at Wimbledon thinking it would only be another 10 minutes….I was on for over half an hour! Great to be distracted whilst still working out. I have been aiming for 15-20km each time and even though it is tough, I have found that once I break that first 5km mark I am okay!

watt bike sprints

I did a sweaty workout inspired by my sisters friend Jonny Stephens on Friday afternoon. This seems to be a recurring theme on a Friday; I scroll through Instagram and see a workout which looks challenging and then just go for it! A couple of weeks ago you might remember me taking on one by Andy McKenzie. The workout was

2 minute rounds x 4

A1)Rower
A2)Watt Bike
A3)Cindy (5 inverted rows/10 press ups/15 squats)
A4)Sled Push

Give it a go if you are feeling up to being challenged!

cardio

I won’t lie, I have suffered with some body confidence issues this week. I am not as lean as I have been the previous couple of summers prior to holidays and putting on a bikini and it has got to me. I have been worrying and almost not looking forwards to putting one on for fear of being judged. All I can do now though is practise what I preach, knuckle down for these last 19 days prior to going in the hope of feeling a bit better come August 4th when I fly out.

Right, time to see what I have learnt in week 26.

9th: Pteronophobia is the fear of being tickled by feathers!

10th: During your lifetime, you will produce enough saliva to fill two swimming pools.

11th: 47 of the top 50 clips on Youtube are music videos.

12th: n 2015, more people were killed from injuries caused by taking a selfie than by shark attacks.

13th: John McEnroe is the only player to ever have been denied entry into Wimbledon in 1981 for his on court behaviour.

14th: Since 2000, one of the William’s sisters has won the Wimbledon title 12 times. Powerful.

15th: Cristiano Ronaldo is the highest paid athlete in the world right now. He receives $58 million salary and a further $38 million from endorsements!

 

See you next week!

Abi xxxx

 

week 22 : what have I been learning about this week? Plus the trials and tribulations of a Personal Trainer/Entrepreneur in training

Right let me update you on what has been going on in Abi’s world…week 23…

I am going to one of those really annoying people and say that I have been doing a few things this week which I need to keep secret! All will be revealed soon enough…

I can tell you about one of the projects which I have been working on though! I sent out my very first newsletter this morning! This is something which has been in the pipeline for a while. I wanted another way of connecting with you and collating my best pieces of content in one place. There will be recipes, workouts, tips, and a few other things included every week. If you are interested in being added to the mailing list then please let me know! Leave a comment or send me a message. If there is anything which you would like me to include on these weekly emails then I would love to hear from you also!

Abi Durrant Newsletter

Training has gone really well this week. I have incorporated a couple of HIIT sessions, and actually put my all into them! On Friday I did 5 sets of 10kcals on the rower…I hate the rower, but I will admit that I felt great after doing them! Then on Saturday I finished up an upper body session with some battle rope slams, 10 sets of 15-20seconds max output. I was pooped for the rest of the day!

week 23 rower sprints

My weight finally dropped a bit towards the back end of the week, as well as my measurements. I also feel better when looking in the mirror which is really my main focus. It is now less than 6 weeks until I go away. This has happened despite finding a new favourite flavour of Ben and Jerry’s….and eating a Lotus Krispy Kreme donut… #flexibledieting

I have uploaded two Youtube videos this week. The first one was my favourite exercises using a resistance band in order to get a better bum! You can check this out down below! There is also a new daily vlog on the channel.

My to do list today is as long as my arm so I best get on with finishing up week 23 strong!

Here is what I have learnt this past week!

18th: Hay Fever effects around 13 million people in the UK. (Including me now apparently!)

19th: Apple’s co-founder sold all his shares for $800.Today, they would have been worth US$35 billion.

20th: 8.7% of Facebook users ate fake!

21st: The whole of Liechtenstein can be rented for US$70,000 a night, for a minimum of two nights. It sleeps 900.

22nd: Tennis balls were white until 1972, when they were changed to yellow to make them easier to see on tv.

23rd: In the U.S., as much as 40% of produce grown is never sold or eaten because it is too ugly.

24th: A group of bears is called a sloth.

Until next week…

Love Abi xxxx

week 22 : what have I been learning about this week? Plus the trials and tribulations of a Personal Trainer/Entrepreneur in training

Right let me update you on what has been going on in Abi’s world…week 22…

I feel like looking back, week 22 has been a bit of a boring one, I don’t really have very much to update you on!

It has been a good week for me training wise as I have managed to fit in all my sessions. Sometimes it just depends how my days fall in regards to clients as to whether I can get to the gym and workout myself as much as i would like. So I have done 3 lower body focused sessions, 2 upper body focused sessions and 2 higher intensity cardio sessions.

One of the cardio sessions I did with client Annie on Friday evening. It was only about 30 minutes long but a tough one, here is the workout if you fancy giving it a go! week 22 workout

If you want to see it in action, or one of the lower body workouts which I completed, then head on over to my Youtube channel to watch my latest vlog!

I have had quite a productive week business wise, with huge thanks to another local business man who has been helping me out in regards to planning for the future and setting out what I want to achieve in the coming months. I have a couple of new and exciting things in the pipeline, so if you would like to be added to my mailing list then click this link and fill in your details!

A new recipe was uploaded this week on the blog. A salad for breakfast?! I wanted to try something new out for my vlog, who says you can’t have a salad for breakfast. It was a big eye opener for me when I stepped away from what is considered the norm for breakfast. You don’t have to stick to cereals or toast, essentially it is just another meal in the day! Try something outside of your comfort zone this week!

breakfast salad

I think one of the biggest pieces of news this week is that I managed to resist the latest Lululemon sale 🙈

What have a learnt in week 22?

11th: The tradition of the monarch having two birthdays was started more than 250 years ago by King George II in 1748. The official birthday usually happens in summer as there is greater chance of good weather in order to hold celebrations.

12th: It is 200 years since the first bike was invented. The Draisine was the name given to this first type of bike and was made almost entirely of wood!

13th: Ramadan is celebrated during the ninth month of the Islamic calendar, which means it falls during a different time in the Western calendar every year. At the end of Ramadan, muslims give a percentage of their income to charities in order to help the less fortunate.

14th: June is Accordian awareness month…

15th: Honeysuckle and Rose are the birth flowers of June

16th: Cats are afraid of cucumbers (Thanks Brookly Beckham for this one!)

17th: 1 in 12 men and 1 in 200 women suffer from some form of colour blindness.

 

Week 22 is done, what will week 23 bring! Less than 7 weeks now until I go on holiday!

Love Abi xxxx