Work it

I know it's a Saturday & the likelihood that you're reading this with a slight hangover from Good Friday celebrations is pretty high..but if you're not & you're ready for a weekend workout, here's my way to a killer workout..

The first thing I do before working out is ensure that I'm hydrated (try drinking at least half a bottle of water about half an hour before working out - you don't want to feel sick or dehydrated because your workout won't be effective!) and also ensure you've eaten some good carbs (my PT always tells me slow release e.g. porridge or some pasta if it's an afternoon workout!)

So once you're fuelled, you're ready to go!

Number one rule before working out - STRETCH! If you don't stretch you could give yourself a serious injury & won't be able to perform to your full ability.

Once you've stretched now it's time to begin..

Cardio
Personally, I always enjoy starting with a cardio exercise - running is my forte. I've learnt, through different workouts & trainers, that HIIT (high intensity interval training) is the best way to perform a cardio workout. You will burn more calories doing 15 minutes of HIIT on the treadmill than a 40 minute consistent run - this is because you're body doesn't have time to rest in between the intervals and your heart rate is kept up high, meaning you're getting more oxygen around your body & it's working harder..this can happen up to an hour after you stop as well..

My preference to run is 15 minutes - 30 seconds at a steady pace (7.5km/h) then 45 seconds high intensity (I go from 13km/h-16km/h over a 15 minute period)

Each person will be individual based on your own body & your limits etc. So don't just follow that - use it as a basis and work out what's best for you.

A lot of people don't enjoy running, so opt for a similar workout on the rower - a great piece of equipment as it works all the muscles in your body! The cross trainer is also a popular cardio machine to use but I don't find it as easy to perform HIIT on, but it's all down to personal preference. 

Full Body - Weights & Resistance
One thing my PT always taught me was to not exclude body areas, for example don't do leg day, or arms etc - work your whole body out whatever exercise you are doing.

For a whole body workout including weights is a good way to ensure you're working all those muscles. Kettle bells are one of the most diverse pieces of equipment you can use! You can do so many things with them, from squats to swings.

In my routine I use them for goblet squats in reps of 15 and for 3 sets. 

Goblet squats - a simple squat, but you're holding a kettle bell to your chest as you squat, ensuring you're back is straight, shoulders are back and you're feet are hip width apart so you don't strain yourself. 

Lunges - another diverse exercise, you can do them static or walking. Add to your lunges by using a kettle bell (when static) holding it out in front of you as you go forward with each leg. If you're doing walking then have a dumbbell either side of you, again ensuring your back is straight with your shoulders back.

Abs
The area most people are concerned about - the six pack, the ab blast, looking 'ripped'. Again, as I was taught by the professional PT Tina that I have, you can't just focus on one area - you'll benefit more from doing a variety of workouts. For example, goblet squats will work your abs as much as they work your legs & arms.

For individual ab workouts try incorporating weights as well as just free exercises - medicine balls are a popular piece of equipment to use. You can perform russian twists, crunches, leg raises which will all work both your lower & upper abs.

My Routine & Top Tips
On a general trip to the gym (unless I'm recovering) I'll do an overall body workout. This includes:

15 minute HIIT treadmill workout at 7.5km/h - 16km/h

15 reps of bicep curls (6kg)
15 reps of goblet squats (12kg)
16 reps of static lunges (6kg weights in each hand)

Repeat this three times - taking a 1 minute break in between sets.

30 reps of Russian twists (6kg)
10 reps of Leg raises - hold the ball behind your head then bring it up to meet your knees crunching up through your upper abs (5kg)
20 reps of V-sit ups 
10 reps of sit ups with medicine ball then to russian twist (5kg)

Repeat this three times - taking a 1 minute break in between sets.

My Inspiration
Obviously today, everything is posted all over social media & as you're probably aware there's so many different people out there that promote exercise, healthy living, PT and eating styles. 

I stumble across people on Instagram especially from their workouts etc, and one person who I think is a fab one to follow & checkout is @clean_eating_alice on Instagram. She's a young personal trainer, who lost a hell of a lot of weight from doing the work that she promotes on her page, she has a book coming out on 'clean eating' and also posts about what the best things to eat are on her Instagram page.

One of her most recent videos inspired a new workout for me on your whole body, I thought I'd share it with you:

A video posted by Alice (@clean_eating_alice) on Mar 25, 2016 at 9:37am PDT

Another person you're bound to know about is Joe Wicks (aka - The Body Coach) I think he's amazing as he encourages people to workout and eat in such a healthy way instead of going on some ridiculous low calorie diet, cutting out carbs or a juice cleanse. 

He also posts great videos of not only his HIIT workouts, but also his cooking! I'd also definitely recommend his 'Lean in 15' cookbook! I know he's bring a new one out soon!

As for my personal inspiration it has to go to my amazing Personal Trainer from home, Tina. Without her help and her encouragement I wouldn't have achieved what I have now. Yes, from time to time I do have the bad day of eating & at the moment I'm not feeling as fab as usual after a binging weekend but from when I started with Tina, I've come a long way & I have her to thank for that.

My Progress June - August - March

I'm really not one to post photos all over social media as I feel myself it's sometimes intimidating to those who want to work on themselves & it makes people have expectations that aren't always achievebale depending on your lifestyle.

Saying that, I posted the last photo (black & white) on my social media earlier this month, as I was so proud of what I've achieved in the last few months.

In the first image I know I'm not fat at all, but for me it was getting fit & toned. To come to where I am now took hard work & determination & I probably would look even better but bear in mind over these periods of times I've had three holidays, Christmas and birthdays in between - you always need a break! But get back on it & feel great.

I'd love to be able to inspire someone to make that change & prove that you can achieve what you want, because I never thought I'd see abs & toned the way I do now. I feel great & enjoy what I'm doing!

If you have any questions for me, about working out, eating, or my blog drop me a message via my blog or DM on twitter @aprilalexandra1

Thanks for reading! X

Stay Strong This Spring!🌻🌸

So, as promised in my previous post I'm going to let you in on the 'secrets' to staying strong & positive this Spring, even though you're surrounded by temptations of boozy nights out, Sunday Roasts & endless amounts of Easter Eggs!

I know I said I'd write this post earlier in the week but it's been a crazy one..it was my Mum's birthday Wednesday (pampered her to perfection!) then I travelled back home on Thursday for the Easter hols! Now I'm going to let you in on a secret to my top tips to staying healthy & on track this Easter (trust me, there's no temptation worse than coming home from uni to full cupboards!!!)

Firstly, don't feel guilty about going out all weekend eating & drinking! It's Easter, it's a four day bank holiday weekend, enjoy yourselves! 

Next week get yourself back on track & here's how!

1. Pick a day, a good reason & a good routine!
Don't say you're going to start on Monday because it's after the weekend, because this weekend that won't work (you're not doing anything productive this Monday - bank holiday - be honest with yourself!) so pick a day, plan it properly & you'll feel 10 times better!

2. Formulate some sort of exercise regime into your week.
You don't have to overdo it - generally I'll only spend 45 minutes to an hour at the gym at a time. I get bored quite easily, so make sure you involve exercises that you enjoy but that will benefit you as well!

If you're heading to the gym incorporate some sort of cardio (treadmill, step machine, cross trainer, rower), and weights (bicep curls, bar bells, kettle bells) both are important if you're wanting results!

No problem if you're not a gym lover or gym membership owner! A brisk walk around the block..a few home workouts (easy stuff - abs, squats, press ups...) even if you decide to walk to work two or three days a week, get yourself moving & you'll feel more positive already! 

I find fresh air literally makes me feel fresh, rather than being cooped up inside your car, feel the Spring breeze & give yourself a glow on the go before you get to the office (or school/uni etc) and you'll look and feel fab!

3. Have your binge & be done!
Trust me, I am the world's worst for this! I have NO will power what-so-ever! Once I start, I have to finish. Tonight is a prime example: Friday night in with one of my best friends Kat..pack of cookies, bag of popcorn, crisps & doughnuts - all finished. But tomorrow's a new day & I'm ready to rock, starting with a morning run!

4. Look good, feel good!
No I don't mean how you physically look either, I mean fashion statement. I personally feel when I find good clothing (gym or casual) it makes me feel a hundred times better. You don't have to go all expensive either - I love Nike Pro training tights as a primary thing to work out in, but they are bloody expensive! 

Why not opt for the cheaper option? H&M do a great range of workout gear - I love their tops from here, they're loose fitting & perfect if you enjoy doing HIIT workouts like me! Another good place I've found for clothing is Primark Sportswear - it's affordable, looks good & actually feels really good to workout in! I was surprised by this, not going to lie! 

Once you've got the support, fashion wise, you'll be prepared mentally to smash that work out!

It's not even all about the exercise..there's so many new fashions coming about now we're in the new season..pastels, florals, sleeveless! So ditch your dull winter warmers, get some eBaying done! I'm a lover of eBay & you can make a mint on there! Use that money to get yourself a Spring Sensation which will catch all the eyes out there!

5. Stock up!
To resist the urge to indulge over and over, especially with that wretched hangover, stock your fridge with foods that will make you feel fab! 

Lots of greens, fish, meat (yes your Easter dinner will include all these - feel the love!) and carbs!! 

In my previous post I mentioned about all these lovely foods coming into season - new potatoes are in at the moment. Grab a pack from your local supermarket (Tesco do lovely ones for about £1.50 a bag i think!) marinate them in some olive oil, herbs & either cook them in the oven or boil them in the herbs, add lamb (in season at the moment) alongside your seasonal veg - cabbage, cauliflower, rhubarb, broccoli...the list is endless!

Ensure you've got lots of yummy fruit as well! Pomegranates are good at this time of year! Watermelon (summery feels again!) grapefruit & strawberries are delish to have for dessert topped with some summer fruits yoghurt!!

6. Summer goals, sad step, spring out!
We're almost in April now, which means we're a month away from May, so basically it's almost Summer! Yaaaaay!! Favourite time of year for most, but the dreaded 'bikini bod' season, pressure (more for gals) and that paranoia of weight gain!

No more!! Set yourself a realistic goal - TODAY! It doesn't have to be weight, looks, but how you feel! Your lifestyle, maybe it's drink eight glasses of water a day, or try a new workout, try new foods, build on your existing plans. 

Step out this season, grab yourself a new wardrobe, a new fridge, and feel fresh for Summer which is just around the corner! But remember, stay strong! Those Easter Eggs will torment you, get it over with - indulge, and ditch! You don't need all the crap! Enjoy your Easter and look ahead!

Tomorrow (I promise I actually mean that this time!) I'll be posting my favourite workouts if you want any ideas of what to include/try out this Spring to get you looking, but more importantly strong, stress free & fresh!

Thanks for reading! x x x 

Spring has Arrived!

Spring has finally sprung upon us and I couldn't be more excited! It's the time of year all the little lambs start jumping around the fields, days get longer, skies get clearer (or at least they're supposed to) and everyone gets rid of their SAD! (Seasonal affective disorder)

Today, marks the first day of Spring for this year! Nothing says hello Spring like the lovely sunshine the majority of the country has seen over the pat week or so! I love it when Spring finally comes around, it's a great time of year! Everyone starts to get a little happier as it's a little closer to Summer, days get longer AND warmer, so we don't all feel as sluggish & during spring is my birthdaaaaay!! What's more exciting?!?!

To kick off my fave season, I treated myself to a mop chop! (must needed - locks were too long!) I used to actually dread having my hair cut as I've alllllwaays wanted long hair, I even cried once when my hairdresser cut too much off! Embarrassing, I know! But this time, I definitely didn't cry & I'm definitely thankful for the inches off my hair.

According to a 'study' Spring naturally make us feel better and look after ourselves more without even trying..everything in this day and age is psychological or based on studies I swear! Even down to your Starbucks order, we apparently become more aware of being healthy & feeling good!

Here's a breakdown of why..

The Edge, Alderley Edge - Great for a Spring Walk!

So, those days get longer & nights get lighter. With more daytime hours, supposedly becomes more Sun which apparently makes us want to become more active & sociable. So it's time to ditch the Netflix & Chill and get out and about! Go for a brisk walk, have a picnic, do something cute with your friends! Another bonus..if you're not feeling a gym day, a walk in the sunshine (tanning as well) is a perfect way to burn off those Sunday Roast calories you just demolished today!

Tegg's Nose, Macclesfield - Great for Dog Walkers

I'm not the best at Maths..and I know this post is about Spring but now we're away from Winter hooray!! we're also closer than ever to Summer! The Holy Grail of seasons! Now is the time we psychologically prepare ourselves for the Summer season, getting into shape, going on shopping sprees like there's no tomorrow for that perfect beach babe look and of course booking hols & all types of Summer antics! 


As soon as Winter is out of the way, out go the dull, drab jumpers and cover ups in our fave high street store and in comes our sexy, strappy, summery Spring/Summer collections! I think this excites girls more than boys (for obvious reasons) but you can see my point why it makes us feel better! I personally much prefer shopping for a summery skirt - or a new bikini which I admit I did buy last week - over a pair of wooly socks and a jumper! 

Another perk of Spring, as we enter the new season loads more foods come 'into season'. I don't really know how this quite works myself, but my Mum always stocks the fridge with 'In season' foods and I tell you, my fridge (at home) looks beaut!! What can make you feel better than having some yummy foods, that make you feel good too! 

From the in season fruits that come out to your Spring potatoes (and yes, they DO make all the difference as my first year flat mates will tell you - I obsessed with Elfie potatoes) and without realising it, Spring has made you change your eating habits & got you well on track to your Summer bod!

I mustn't forget the most important part of Spring - your coffee fix! Or not?! With Spring comes a whole host of new/returning drinks options from your fave coffee shops! Starbucks is just one example, to get you in the Spring sensation mood why not try these?!

Cool Lime Refreser 

Trade in your winter warmer hot choccie for a Spring worthy Frappucino next time you visit Starbucks - it's 200 cals less than your hot chocolate, and much more satisfying & refreshing for this warm weather! If you're more of a tea drinker, go for the iced version! Still getting your caffeine fix, but just in a cooler way! Why not be completely crazy this Spring & try something NEW! Starbucks offer a 'refreshers' range of drinks during the Summer months (Spring counts as summery now!) and they sound deeeeelish! So get your Cool Lime Refresher next time you've got a coffee date! Filled with fruity refreshing goodness to make you feel better this Spring!




Let's not get too concerned about how much good food is out there because I tell you what I CANNOT wait for..EASTER!! This Friday is Good Friday & Lent will finally be over - six weeks I will have survived without chocolate, biscuits or sweets (yes, to all that didn't think I could do it - I have!! Well..nearly, but I will!) then following Good Friday, is of course Easter Sunday where we all pig out to the MAX with Easter Eggs and chocolate and just indulge like never before..I for one am SO excited and feel no shame!

Before Easter Sunday though, it's time for me to head home for three weeks for my Easter holidays, wooooo! Easter's usually the time most go away for a few days, so if you're off anywhere nice let me know!! I'm heading to Amsterdam for a few nights with the rents & my best friend Grace, before heading back to the dingly del for the owd 80's night! 

Then, it'll soon be my birthday - which is obviously mega exciting for me - but probs doesn't have much meaning to you! But don't worry, it does now!!! Because, after my birthday we're in May, so we're pretty much in Summer, which means it's the party season of the year & everything is just a million times better then! 

But for now, let's enjoy the Spring! The warmer weather, light nights, longer days, little lambs & of course mounds of Easter Eggs!!

Look out for some more Spring posts coming from me this week! Top 10 tips to spring you into shape this season, and style me up with some Spring ideas to inspire your wardrobe!

Thanks for reading! X X