Today’s blog is all about sharing my current training and nutrition with you! I thought this would be the best way to update you on what I’m currently doing and what’s working for me!
Although my goals change throughout the year, I always have a goal and am working towards a purpose. As we approach the end of 2018 and summer here in Australia, my goal right now is to shred, tighten and tone in time for the holidays. I find a lot of people lose sight of their goals at the end of the year, waiting for New Years as the reason to get back on track and work towards their goals. I personally think life’s too short to waste time + I love the feeling of progress! I’ve changed up my workouts to help me achieve this goal and have really been loving this new style of training!
First things first, this is my split right now!
I’m not 100% compliant to this every week, and sometimes I do make changes, but I always workout out 6 days a week! My main focus is always glutes! The obsession is real! I’m trying my best to stay as lean as I can whilst still feeling full and maintaining my shape. Get it right, get it tight 😛
A few of my FAVE exercises right now are:
- GHD MACHINE
- SMITH MACHINE DROP SET HIP THRUSTS
- CABLE KICK BACKS
- SWISS BALL HAMMY CURLS
- BANDED HIP THRUST VARIATIONS
I am also lovinggg circuits at the moment!! Getting in the gym and getting a sweat up feels so good! I am a massive advocate of doing things that make me feel good! I’ve really increased the intensity of my workouts and am loving this training style. I share all these workouts in my new 4 Week Shred, Tighten and Tone Challenge!
I always make sure my training and nutrition are aligned to my goal. It’s so important to identify your goal and then create a plan that will help you achieve it. As much as I am loving my new training, I know my nutrition needs to be on point to experience the benefits!
So when I am back home my macro split Monday – Friday looks like this:
On the weekends I allow myself one untracked meal. On this day, my protein intake is reduced and my fats and carbs are nice and high! Which I know will bring my overall macro split average up! This is why I am a little stricter during the week! I then eat intuitively for the rest of the weekend. However I have tracked for so long that I’m able to make sure it’s close to my required macros.
I intermittent fast every single day religiously! I will do a blog post on this topic as there is so much to say! However to sum it up I fast for 16 hours a day and eat for 8 hours. I have been doing IF for over a year now and LOVE IT! I have my last meal approx 6.30pm and my first meal the next day around 10.30am after my workout!
So Rachel, how compliant are you to the above? I would say 90-95% compliant. However sometimes a mid week treat is had… YOLO!
DO I MOVE MY CALS UP AND DOWN MUCH? HOW CONSISTENT AM I WITH TRACKING RIGHT NOW?
Right now… no. Why? Because I am not dieting down for anything. My goal is to:
- FUEL MY WORKOUTS
- HAVE BALANCE
- ENJOY FOODS (not feel restrictive)
This is what it comes down too…. my efforts reflect my goals and expectations.
HOW IMPORTANT ARE SUPPLEMENTS? WHAT SUPPLEMENTS DO YOU TAKE?
Supplements are exactly that…supplements! They are supplementary to nutrition, which means they are not necessary, but do play their role where need be.
I admit I used to be a bit of a supplement junkie… I took everything I thought I NEEDED… Over time I’ve really changed my goals to centre more around HEALTH and supplements have taken the back seat. I put a lot of emphasis on getting most of my nutrients from my food!
The supplements I am currently taking are:
- Before your Speak Coffee (first thing in the morning)
- Happy Way Protein Powder (Post Workout or as a snack)
- L-Glutamine (Post Workout)
- Greens Powder (Post Workout or in the morning)
- Gut-Performance (currently trialling this/in the morning)
- Magnesium Spray
- Vitamin C
- Vitamin B
DO YOU DRINK ALCOHOL?
Only very rarely! The truth is I don’t overly enjoy the taste of alcohol! However, if I have a social event or dinner ill order a drink I enjoy and have 1-3! Margaritas for the win! If I am going to have more then that I would have one margarita and move to a drink less in calories (vodka soda).
I have a little more flexibility with my approach right now as I am gradually working towards my goal and maintaining a lot of the results of my work over the last 4 years. When I am prepping for a show or working more aggressively to a target, I do eliminate cheats and alcohol and adhere to my plan 100%. I’m a big believer in balance, understanding your body and enjoying the process! I have trialled so many different approaches and am really enjoying what I’m doing right now!
One thing that is consistent for me is practicing positivity daily and working on my mindset. I would confidently say that my mindset is my strongest tool and my mind has transformed more than my body! I think of my mind like a muscle, it needs to be trained and fed in order to function optimally. I feed my mind positive thoughts and love, and train my mindset daily. I focus a lot on this with my clients with daily mindset quotes and activities! When we truly unlock the potential of our minds and believe in ourselves, we are capable of achieving anything we set out to!
No matter what stage of your journey you are at right now, remember to be patient and learn to enjoy your lifestyle. We must meet the challenge rather than wish it were not before us! Know that every positive action you take is building your best self and moving you closer to your goal. Love yourself every step of the way and focus on maintaining a positive mindset – you will be surprised by how much this changes your entire outlook!
If you have been considering joining BBR and trying my methods, I would love to have you as part of my 4 Week Shred, Tighten and Tone Challenge! This is my final Challenge for 2018, focused on helping you create your best shape in just 4 weeks! It shares all the current methods I’m using and I’m so excited for it!! You can click here to learn more!
That’s it for today! I hope this was helpful!!