Thursday, 24 March 2016

Project #RoadtoShreds - Episode 1

So yet again, I'm on another journey to get shredded. Last time I documented my journey to the WBFF competition stage, the highs, the lows and everything in between. Well, although similar in routine, I'm currently in full prep mode for a selection of photoshoots I have in just 5 weeks time and thought I'd share the differences.

A gym shoot, a bikini shoot, and a fitness and fashion studio shoot... No pressure then.

Ultimately, the biggest difference I have compared to last time is my team. In main, my coach. Although Adam Parr was incredibly talented, and essentially helped me achieve my Pro status by sticking by me through 2 preps, I felt it was time to try a new approach and push the boundaries once more.

Eddie pictures here (right) with legends Jay Cutler (left) and Ronnie Coleman (centre).

Introducing Eddie Abbew. An ex Olympian BodyBuilder with female prep experience dating back almost as old as me. Not only does this guy produce champions, he's an ex nurse with the health and wellbeing of his athletes as a priority. When I say his knowledge is endless, I really mean it. He blows my mind on a weekly basis when I check in and he looks at my body and it's changes. Training at his gym means I get his expertise as often as I need it, making prepping so much easier. 

So where do I sit currently? Well, on the scales, I'm the heaviest I ever recall being (even compared to my pink elephant days) which quite honestly, I find a real struggle in itself. No matter my own knowledge of muscular development and the weight of this compared to fat, I can't help but feel disappointment when I step on the scales. But, that's where the belief and trust in your coach and the process has to overrule. And ultimately, I'm carrying more muscle than ever before. Plus, I've done it before in a shorter period. So of course, I can do it again. With better results. 

Here's 4 out 5 of a typical Low Carb day for me. Green veg all the way.

2 weeks in, I'm 3.5kg down (mostly water loss) and getting leaner by the day. After my check in with the boss today, he's happy with my progress, and vows that I'm set to look the best I have. Ok big man, let's see what you got.... 
Ed: The food goes down and the cardio is back (which is what I expected). Ed squints at me anticipating I'm going to whinge or shed a tear. What this guy is yet to fully learn, is that when I'm told what to do by someone I respect and trust, I do it 110%. I'm an angel. And actually, as much as I may get hangry on the reg and start to talk in burgers and biscuits, I love the process. I love the feeling of hunger, the sweat and hardship in the gym. Because ultimately, I know that means it's working. And I'm well in the zone to getting the cheese grater abs I'm renowned for. 

Bring on the COD Fish. I got this.


Monday, 21 March 2016

Don’t use your work as your excuse. Get Moving!

Feel like you're stuck to your desk at work? Struggle to even go for a walk at lunch because you're so god damn busy and you can't trust Sandra to send that important email if you were to pop out to the gym? (She's just not got a clue).
Well fear not. There's plenty you can do using your office chair or desk, so you can get moving and take the credit for not leaving your post.
Even if you're a gym bunny morning or night, spend your own time slogging your butt to the gym, research suggests that may not be enough for those who lead such sedentary lives on the whole... AKA, you. The committed employee.
Don't get me wrong, these moves won't achieve ripped abs or marathon level fitness (if only it was that easy) but splitting up your day with a bit of body weight resistance work will definitely leave your mind and body energized and healthier.

Start with a stretch –
Sitting most of the day can quite often lead to postural or lower back problems. Sit up straight away from the back rest, twist your torso, hold on to one side of your chair with both hands and release some tension. Repeat twice per side.

Chair Squats –
Sink your chair to a lower position. Stand and sit on your chair without using your arms to support you. Repeat this about 20 times. Now let’s step it up a notch. Do the same thing but stand and sit only standing on one leg. Repeat 10 times on each leg. Take your time and don’t just collapse. Your glutes should fire and help stabilise the movement.

Chair Dips –
“Bingo Wings”? Not anymore with this savvy move. Place your hands parallel at the edge of your chair with your fingers hanging off the edge, scoot your butt forward so it’s off the chair and your knees at right angles. Bend your elbows toward the back of the chair lowering yourself toward the floor. Push back up to a straight arm. Feel the burn!

Leg Lifts –
This sneaky move works your abs a treat. Grasp the sides of a stationary chair with your knees together in front of you, resting on your toes. Straighten one leg completely to form a right angle with your upper body, and point the toe. Keep your abs tight as you lift the leg an inch, then lower an inch, completing 15 to 20 lifts. Switch sides.

Seated Ab Twists –
Twist and crunch, the ultimate core move. Sit up straight and away from the back of the chair with your feet flat on the floor. Position your hands behind your head and lift one knee toward the opposite elbow, twisting your body down toward it, then return to the seated, straight-back position. Try 15 a side.

Seated Oblique Leans –
This one can be deceiving. Do it holding a water bottle or something with a bit of weight and it works your waist, without, it’s a great stretch. Stretch your arms out straight above your head, holding the bottle at either end between both hands. From your waist, lean to the side pulling your belly button tight in towards your spine. Try alternating for 20 reps.

Desk Push Ups -
We’re getting braver now, it’s time to get out your seat. Lean against your desk with your arms straight, just wider than shoulder width apart at about a 45 degree angle and push up onto your toes. Lean yourself in, forcing your elbows out to the side. Push yourself back to complete the move. Try this 15-20 times.

Standing Ballerina Squats –
What do you think when you think ballerina. Pointed toes? Well here, stand next to your desk, holding on with both hands. Push up onto your toes then lower your body down as far as you can while keeping your back straight (avoid leaning forward), then lift up only until your hips reach knee level. Repeat 15 to 20 reps of lowering down and halfway up, then return all the way to standing.

Butt Kicks -
Finally, lets give the peach a good pumping. Stand holding the edge of a desk or table for support, feet together and facing forward. Bend one leg behind you, flexing the foot. Raise your heel up a few inches toward your butt (squeezing the hamstring), then release slightly and press your foot directly back behind you. Continue to alternate between lifting your heel up, then pressing it back (one of each equals one rep) 20 to 30 times, keeping your bent knee behind the standing leg the entire time. Switch sides.  

Give it a go and let me know how you get on. Like I said, don’t expect extreme results, but get the heart pumping, joints moving and ultimately, moving your hard working self a little more!

*In partnership with  

Tuesday, 8 March 2016


Fat burners. Are they actually worth the money?
The supplement industry is booming, whether it be the standard essentials such as multivitamins, fish oils and whey protein or something more specific, promising to give results like no other. Fat burners are always one of these questionable products. Do they work? Are they bad for you?
In my experience, there are a lot of fat burner supplements on the shelves that will absolutely intrigue the dieters and gym goers out there. I mean, if something’s going to make the process quicker and easier, surely it’s worth the extra dollar? Well… quite often it’s not.
I came across Grilla Fitness’s Burn Bullets a couple of years ago when a client came to me having bought some and was going to try them to help her reach her weight loss goal. I read the ingredients and gave her the go ahead seeing as they were completely natural and pretty generic, known to assist in the short term improvement of metabolic function.
A long story short, this lady, who may I add, had NEVER lifted weights before in her life, went from being hungry and unhappy, to slim, toned and her appetite suppressed. She dropped 3 dress sizes in 3 months and looked and felt better than ever!
Now I’m not saying the Burn Bullets were the only thing that changed her shape. Of course the right nutrition and training had a lot to do with it. But the suppression of her appetite was incredible, which the Bullets had to be credited for. 

Having then gone and tried them myself and encouraged a number of clients to also give them a go, there’s mostly only good words been said. Personally, I don’t feel the need to use any fat burning supplements when I’m prepping, just very specific nutrition and training. But, they certainly gave me an energy boost so I would consider using them time-to-time as a pre workout.
Overall, as far as fat burning supplements go, these guys have nailed it.  The team even sent me a Weight Loss Stack to give their other products a go including CLA gels and their Burn Blend Diet Whey, which I must say, tastes pretty yummy. Nice one guys.

Here’s what a couple of my clients had to say…
Iain – Having a young family it’s difficult to muster up enough energy getting to the gym never mind doing any exercise. Burn Bullets provide the kick I need to power through my programme plus some.
Lauren – Burn Bullets give me a real energy boost and buzz, which makes me work twice as hard in the gym and I’ve found I can lift heavier and do more reps!

*Please note, I am not associated or sponsored by Grilla Fitness, this is just a product review.


Sunday, 6 March 2016

Guess what… I’M BACK!

Oh, hey! Yes, it’s been a very very VERY long time since I’ve hit the keyboard. I know. So, with that in mind, firstly, I’d like to apologise to my readers… my bad. All I can say to excuse this despicable behaviour is… WHO CARES COZ I’M BACK NOW AND LIFE IS GOOD.
 Since being crowned one of the newest WBFF Pro Fitness Divas back in November (quite the status, eh?), my life has been one hell of a whirlwind. And I’d be lying if I said it was all good. Ups and downs. But what’s important is my heads back in the game and I can’t wait to delve into the blogging world once again and reveal a whole lot of exciting adventures... I’ve really missed it!
So, what’s next? Where do I start! Well, I’m going to ease you in with a couple of reviews of some products that are becoming very apparent in the industry and give you office bods some ideas on how to get that ass moving whilst not leaving the desk. Then comes tell all time - what I’ve been up to (including some behind the scenes moments from my Aestheitx Era Tour of Holland) and how the pressure of the industry/competing world is a tough life to live. Plus, my road to photo shoot shreds. Seeing as I’ve got 3 HUGE shoots coming up in just 7 weeks time, I’m going to show you how these ‘glamourous’ times can be… well. Actually a bit of a tiring and tough experience
But for now, I’ll leave you with this - 
Life has a way of testing a person’s will, either by having nothing happen at all or by having everything happen at once. The world is a jungle. You either fight or run forever.
See it. Believe it. Fight for it. Make it happen.

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