Glutes

Today I did glute workout

Leg extensions 4x12

Leg press 4x12

Squats 4x12

Lunges 4x12

Hack squats 4x12

Glute bridge 4x12

I have been off plan for ages due to being ill for ages so starting a fresh this week

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