Wednesday, 20 February 2013

My "go to" Shoulder Workout

Today I thought I would share with you my "go to" shoulder workout.  I love working my shoulders because, well, come on - I AM Australian and I love wearing tank tops/sleeveless t shirts and bikini tops.


When I am working my shoulders, there are some exercises that I love pushing myself to lift heavier and others that I love lifting a bit lighter, but more reps.  Shoulder day is definitely one of my favourites and to be honest, I love feeling the burn.  I tend to really lean out and be more defined in my upper body than I am in my lower body so any time I mix up the weights or move up a few kgs, I can really see the difference.  If that isn't motivation, I don't know what is.

Monday WOD
10mins on cross trainer to warm up

Seated Barbell Shoulder Press
1 warm up set at light weight - 10kg
3 regular sets with a slightly more challenging weight - 15kg
1 harder set to failure - 17.5kg

Upright Barbell Row
3 sets of 12 reps with a weight that feels difficult towards the 10th rep - 17.5kg

Standing Arnold Press
3 sets of 12-15 reps with a medium weight - 7kg

Front and Side dumbbell raises
3 sets of 12-15 reps with a lighter weight - 5kg

Single Dumbbell Row
3 sets of 10-15 reps with a heavy weight - 12kg

Rear Delt Fly
3 sets of 10-15 reps with a lighter weight - 5kg

If you would like to see where I got my inspiration for this workout, check out the video below.  Nicole lifts like a boss and I would love to have defined shoulders like her one day.


Monday, 18 February 2013

Quick weekend

What a welcome back to London! This is my first normal week back after being back home for a few weeks.  I am still adjusting to being back in London again and trying to restart the whole year again.
January sucked!!  Was it as bad for everyone else?

Saturday WOD
6km road running – 40mins

Even though it was a bit warmer, the air was still pretty cool –compared to running in the comfort of my work gym, inside.  When I returned home, ALL MY FACE HOLES HURT and it took me about 30mins to recover. It felt like my sinuses were going to explode it was so painful.  But, as per usual, my body got over it and I was fine later in the day.  Oh and the running tights I was wearing are a bit too big, so that meant I was pulling them up every ten steps or so.  I won’t ever run in those again – although I am pretty sure it must have looked hilarious to the people passing me in their cars.

Saturday afternoon I went into Central London with Janine to visit the Apple store and also try and find a nice top to wear this coming weekend.  Success on both accounts and now I have a phone with a working lock button.  YAY because that was super annoying.  For dinner we had vegan tofu sausage wraps with hummus, salad and some sweet chili sauce.  Oh, and some Tim Tams that I bought home from Australia.  Talk about pigging out.

Sunday I wasn’t planning on doing any exercise.  Michelle, Sarah and I went to one of our friends gigs down the road and enjoyed a few beers along with a great catch up.  It wasn’t a late night and I am actually really glad that I went.  I wasn’t too sure if I was keen to go but I don’t like passing up an opportunity to hang with Michelle as well as Sarah.  I feel like I needed the company, especially after the rough few weeks that I have had. Thanks for a great day as per usual bestie!

Sunday, 10 February 2013

I heart it - 2012 - The year that was

Well this was a post that I was supposed to do in January.  But as some of you know, my world came crashing down and I had to go home to be with my family in Australia for a few weeks.  My Mum's Partner, Peter, suffered an irreversible brain hemorrhage and passed away on 18th January.

Rest in peace Peter.  We will always hold you tightly in our hearts.

So I guess to try and put a bit more of a positive spin on the start of this year, I would like to look back and recap some memorable moments from 2012.  Last year was a very different year for me.  I was determined to be single and actually take time doing things for myself.  Looking out for #1 as some people would say.  So, together with my bestie (and partner in crime), we took 2012 by the scruff of the next and decided to live by the motto "who gives a shit?!".

Pardon my French, but we both needed it.

So without further hesitation, here are some memories from 2012

January
The year started off with a bang.  As this is a brutally honest post, I would like to let you all know that I was wasted and passed out at around 12:30am on New Years morning.  Happy New Year and what a great start to 2012.  Oops.

February
I celebrated my 29th Birthday with my best friends in Shoreditch.  It was a great night and the memories have lived on for many months after.  Yes, that is five of us in Michelle's bed and no you can not see the video from the after party at home ;)

At the end of February, Ryan, Robbie, Paul and I went to Paris to Celebrate Robbie's 30th Birthday.  It was a great trip and even being stuck on the Euro Star for 7 hours on the way home didn't seem to bother us too much.  I am so blessed to have spent that weekend away with such great company.

March
March saw Michelle and I move in together.  I am so stoked to be living with my bestie and we knew that times ahead would be fun for both of us.  Yes, that is a Jager sticker on our fridge.  Yes, we got it from a gig that we went to the week before.  Little did we know that things like this would set the standard for the rest of the year.

April
April saw me off to Cape Town for my sisters wedding.  It was such a great time.  I got to see my family all together for the first time in roughly five years.  My sisters wedding day was one of the best days of my life.  I am so lucky to have been a part of it.

The weekend after I got back from Cape Town, Michelle and I headed off to Germany.  We had such a great weekend and were lucky enough to be involved with Impericon Festival in Leipzig.  It was a bit of a drunken fun day, but overall we both had a blast and we certainly created some more memories for the mental scrap book.  I'll never forget Michelle having an "exorcist spew" at the end of the night.  Absolutely hilarious and I couldn't think of anyone I would have spent that weekend with.  

May
May was a bit of a funny month for me.  I was on a bit of a downer because I had been away and had such a great first few months of the year, then I had nothing else to look forward to.  We spent lots of time hanging out, seeing bands and meeting new people.  3rd of May I had my iPhone stolen from my bag during a random night out after a gig.  But it was replaced fairly easily and the rest of the month I had a pretty good distraction to take my mind off things.

June
This month we celebrated Michelle's birthday.  It was a good night out in Camden and even some drama at the end of the night didn't manage to stop us all smiling and laughing.  I'll never forget recapping the night with five of us in my bed the next morning.  It was one of the funniest discussions I have ever been a part of and I will always remember my face hurting from laughing so hard.

July
July was another great month for gigs and spending time with great friends.  If I ever wondered where my money went during 2012, it was gigs and drinking.  Worth every penny however I am sure 2013 wont be so heavy on the drinking.  I have goals and I am not afraid to do what I need to achieve them!  Oh and my replacement iPhone got stolen again.  Seriously.

August
I was lucky enough to have a visitor in August! My good friend Jess was over in London for work and we managed to put aside a Saturday to hang out.  Jess, Michelle, Sarah and I drove down to Brighton in the evening and enjoyed a few beers, some dinner and then fun and games on the Pier.  It was so nice to see a familiar face and I didn't realise how much I missed Jess until she was gone again.  One day is not enough time to catch up after not seeing someone for over two years.

September
London Summer was a good one this year.  Many evenings were spent out and about enjoying the warmer weather. I mean, it's not a patch on Sydney for Summer but it was a great substitute.  I am pretty sure I remember being able to lay in the sun at least 3 weekends in a row! Wowsers.

October
This is the month that Michelle and I took two leave days off work so we would be able to go out and get drunk and see two bands in two nights and not have to front up for work on the Thursday or Friday.  That's nothing, if not dedicated to the cause.  High five!

November
Michelle's company sponsored Warped Tour UK.  We had one of the best days ever.  We got to watch some of our favourite bands from side of stage and overall, met some really awesome people.  It was totally worth bumping into someone I didn't want to see - just to enjoy the rest of the day.

I was also lucky enough to have an opportunity to visit the USA.  While I was there I went to the Grand Canyon, saw Deftones and overall had a great time.  The person I went to go and see ended up breaking my heart, but at the end of the day, he is happy now and that is really all I wanted for him.  I am glad that I can look back at the times we spent together and the conversations we had, and think of happy thoughts.  He will always hold a special place in my heart, but it clearly just wasn't our time.

December
Merry Christmas!  I spent Christmas with Michelle's family again this year.  It was great and even though I was still a bit upset over a boy, it was a lovely time and I am so lucky to have been welcomed into her family for the second year in a row. Thanks Bestie!

So obviously there was a lot going on last year.  Laughter, tears, bruises, drinks, fitness, gigs, travel and of course, spending time with the people I love.

I learnt that sometimes you just need to take time out and look out for yourself.  This was the first year that I have spent as a single person, since I was around 16 years old.  What an eye opener it was.

2013 will be just as good, but with different priorities.  I am turning 30 and I have fitness, professional, travel and personal goals that I would like to achieve.  This year is going to be the year of "just get it done".  I think that this is appropriate and it will help me get off my ass and do the things that I have wanted to do.

Life is too short.  Why put things off until next time, when there might not be one?
Why save something for a rainy day, when it might not rain again?
Why remember something you used to do, or used to be good at?  Do it again!

They say that life is what happens when you are busy planning.  So the way I see it, make time for life and JUST GET IT DONE.

Wednesday, 6 February 2013

2013 - Playlist and a new year

Well well well, look what the cat dragged in huh?  It has been a while since I updated this blog.

Life happened.  Over and over.

This year has gotten off to a terrible start, but the only way to get past that is to keep my head up and carry on working towards goals that I set for myself.  Now, to get myself in the mood for blogging seriously again - here is my new 2013 workout playlist. My old playlist is here if you are interested.

As most of you know, I love my heavy music - so this play list is for the alternative gym rats out there who just want to put something on and get pumped to workout.  This works for me, even when on the treadmill.  I hope you enjoy it as much as I do!

August Burns Red - Meddler

Blink 182 - Mutt

Blink 182 - Wendy Clear

Blink 182 - A New Hope

Destiny's Child - Jumpin Jumpin

Beating Heart Baby - Head Automatica

Mr Brightside - The Killers

Casino Columbus - LetLive

Bug - Lower Than Atlantis

ROI - Lower Than Atlantis

The Sinner - Memphis May Fire

We Found Love - Rihanna ft Calvin Harris

Scatta - Skrillex ft. Foreign Beggars

Apple of the Eye - Something with Numbers

Until the Death - While She Sleeps

TF - Your Demise

Untouched - The Veronicas

Shadow Moses - Bring Me The Horizon

Boom Blast Ruin - Biffy Clyro

Fuck - Bring Me The Horizon

Lightwork - Ellie Goulding ft. Lupe Fiasco

Ohio is on Fire - of Mice & Men