Starting point v week 4

Week 5+6

Here is week 5+6 I have been following this plan to the best of my abilities, with work and life I've obviously had to miss days and modify days, on Sunday's I do spin and body pump if not working and Thursday I do body pump which means I make up for some of the days that I miss. 

I feel stronger and more toned, as it is winter and we make our summer bodies in winter I am bulking to try and build as much muscle as I can possibly build

Week 4

Here is my week 4 progress I think I have started to lean out, I'm doing it slowly and allowing myself treats as in life if you stop yourself eating things you enjoy then you will binge! I really rate the Jamie Eason from flat to all that program so far it is good to get back into it, not to difficult but difficult enough for you to challenge yourself

Example chest and shoulder

Dumbbell Bench Press: 4 sets x 10 reps
Bench Press: 3 sets x 5,4,3 reps
Cable Crossover:  3 sets x 12 reps (Perform a dropset on the last set, reducing the weight by 10–20% and pumping out reps until just short of failure)
Machine Shoulder Press: 3 sets x 10,8,6 reps
Lateral Raise: 3 sets x 12 reps (Perform a dropset on the last set as described under cable crossover)
Bent-Over Lateral Raise: 3 sets x 12 reps

Example workouts

Here is an example of a gym workout you could do for legs:

Squats 3x10

Walking lunges 3x10

Pile squats 3x10

Hip thrusts 3x10

Wide stance leg press 3x10

Leg extensions 3x10

Calf raises 3x20

Day 2

Day 2 which is circuit 2 of Jamie Eason flat to all that:

Arnold press

Reverse lat pull down

Deadlifts

Curls

Deadlifts

Tricep rope pull down

Deadlifts

Calf raises

Safe to say I'll be aching tomorrow

Been eating cleaner healthier foods as well, porridge for breakfast, sweet jacket with beef for lunch, rice cakes and peanut butter for snack, spaghetti squash and chicken for dinner

8 pints of water slowly starting to get back on it

12 week progress day 1

Here is my before photos, today is day one of the 12 week programme from Jamie Eason flat to all that!

Today I am doing circuit one week one

Exercise and being a mummy

Society plays a terrible game on people, if we exercise then we are abandoning our children and family, if we don't then we are being lazy; how can we get over this guilt?

Remember you do not need to spend 100% of your time with your children, it does you and them the world of good to spend an hour a day away from them, yes if you work full time then you want to spend as much time as possible with them as you don't see them that often, but fitting in half hour of gym here and there won't hurt them or you, it will de stress you and it will give them some precious time with other children or other family members 

You can also do quick home work outs, YouTube is amazing, making exercises up is great and going for a quick run with the kids in the push coat is a great way to bond with them 

Jamie Eason flat to all that

Today I arrived back from my holiday in Florida where I am not ashamed to say I indulged in nice food and drink.

I did plenty of walking however didn't do any other forms of exercise and am now bloated and can't wait to hit the gym.

Tomorrow I am going to get my photos taken and start Jamie Eason new programs flat from all that and document my 12 weeks on my blog and my Instagram account so stay tuned 

Social media

Is everything you see on social media true?
Now a days everyone follows social media in some forms, be it Instagram, Facebook or just magazines, the first thing people see is stick thin models in magazines, celebs that have just given birth but back in there size 6 clothes looking like they haven't even been pregnant.

Now I personally know how depressing this can be, you look at these pictures and look at your body and then beat your self up because you don't look like that, you have a little extra body fat, you have given birth and you don't just snap back in to shape the next day etc.

But are the pictures that you see actually real? Are the photo shopped to make that celeb look slim etc? 9 times out of 10 these pictures are photoshopped, they are air brushed to make the person look amazing, Celebs look slim, stars that have given birth look amazing..

Is this fair to the young teenage girls or boys out there, that are already self conscious about the way their body looks? No it makes them suddenly go on stupid daddy diets that in the long run can lead to serious mental health problems, I'm not saying all but i am saying it can happen.

I follow loads of people on Instagram who have amazing bodies, chissled and nice size back sides etc, but are actually all of them real or are they photo shopped to make them look like that, with added filters in? Chances are majority of them are and the minute I stopped stressing that I don't look like them, and accepting that they may not even look like that and I should just accept who I am, was when I actually started to see results.

It has been proven that those 6 week transformation programmes that go around Instagram do not work, they are just out to get you to spend your money, the diet is very basic and not enough calories for the average person as the diets are just a general meal plan, obviously they will get some results and they post them but the average person won't change much in 6 weeks due to the fact your body has only just started to get used to change.. Some of the stars doing these 6 weeks transformations actually use photo shop themselves which I think is really bad because if you can't be accepting of your own body how do you expect your followers to be of their bodies?

Magazine diets

We often see diets that pop up in magazines promising to loos 7lbs in a week drop a dress size in 2 weeks etc, you all start to follow them and you feel hungry whilst doing them, you then stop the diet as it is only 2 weeks log and go back to eating how you were before and pile on the weight again.

The diets in the magazines are roughly 1000-1500 calories which for the average person is way to low, you can't stick to it for a long time as your get hungry and then your start to binge and this leads to yo to diet.

These diets are just written out without any kind of person in mind, the food itself is fine, but if you were going to follow them you would need to make sure that you bulk it up, make sure the portions are bigger, you eat food that you actually like and make sure if you exercise then you up your calories as you really need to eat to perform, a car can't run on no fuel so a body is exactly the same 

Pre and Post-natal exercise and nutrition

As of now I am dong a pre and post-natal exercise and nutrition course, so I will be qualified to give advice to pregnant women and mummies, this is an area that is still very limited in the exercise world, and I want to help people not feel bad about themselves during pregnancy and afterwards.

When pregnant with my son 4 years ago it was still very common for people to say do not exercise it is bad for you and the baby, I knew no different, so when I was pregnant with my daughter 2 years ago it was mission to research everything that I could about exercise whilst pregnant.

as you all know there is still so much information and it is all do this don't do that, then another site will contradict everything that was on one site, still people don't know about body temperature etc.

My mission in life is to help others enjoy exercise whilst pregnant, if that's what they can and choose to do, and also make people embrace their new bodies afterwards and then help them learn that it takes time to loose weight, get more toned bodies, enjoy their babies and find time even if its just 10 minutes a day to do some exercise and eat properly.

if you hve any questions do not be afraid to ask, I will also be doing more posts on this subject