The 10 Week Challenge

Fitness blog, the last 10 weeks of freedom as a student to reach a peak in fitness before delving into the real world. hello! theme by cissysaurus
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(Source: geeky-yogini)

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I’ve put these into my workout, killer after a while - prefer to do mine like this guy :)
http://www.youtube.com/watch?v=ANVdMDaYRts

I’ve put these into my workout, killer after a while - prefer to do mine like this guy :)

http://www.youtube.com/watch?v=ANVdMDaYRts

05
17

Lean Muscle Diet for a Student

We’re attempting our 10 Week Challenge coming out of our final year at university, needless to say our finances aren’t fantastic :P.

Our diet plan is based around a very cheap basis which can be made much tastier with very little effort. Our weekly shop turns out between £25-£30 for the two of us which is only £15 max a week per person if you shop right (It’s important to note that this doesn’t include protein powder or supplements but does include home made protein bar ingredients (minus the powder)).

ASDA

- bananas 10 pack - £1.40

- 4 packet powders such a curry sauce and casserole mix (These have next to nothing in them but keep you from going crazy through lack of taste) - 4 for £1.00

- Frozen Sprouts - £1.00

- 2 x 4pint semi-skimmed milk fresh - £2.00

- 16 Large Tortilla Wraps - £2.50

- 1 Iceberg Lettuce - £0.50

 - 4 x Frozen Pollock - £1.65

- Frozen Broccoli - £0.75

- 2 x 1.5litre Orange Juice - £1.50

- Pears x 8 - £0.75

- Pack of Peppers - £1.50

- Bag of Porridge Oats - £0.75

- UHT skimmed Milk x 6 - £3.00

- 4x6 Free Range Eggs - £4.00 (Free Range are very important, not only do i disagree morally but caged hen eggs do not contain anywhere near the muscle building quality of free range and you end up spending more on caged hen eggs per protein and nutrients!!!!!!)

- Frozen Leaf Spinach - £1.00

- Cuppa Soup tomato - £0.25 (Sounds odd but if your cupping with brown pasta and fish or chicken, a cuppa soup can be like a cheap tomato sauce, desperate times call for desperate measures a student and weirdly it doesn’t taste half bad)

- Princes Tuna Chunks - 4 for £3.00

- 2x Loaves of wholemeal bread - £1.35

There is no chicken, mixed fruit and nuts or Brown Rice on this list as these were all bought in the previous shop.

Make sure you shop smart and look for offers and value products, You’ll never make a gourmet meal for value products but it’s tastes fine and gives you what you need. Happy Shopping

05
14
Home-made chocolate, cranberry and pumpkin seed protein bars
So I’m feeling quite proud of myself, putting together this recipe :) These protein bars taste great and are easy and cheapish to make. They’re idea for my post-gym snack because they are packed with protein, as well as some good old vitamins and minerals - the mixed seeds also provide the good kind of fat to replenish me after burning it all off (I wouldn’t want to lose my curves ^_^) The measurements are just guidelines, based on what I used..
Ingredients: 
1/2 cup oats
1/2 cup butter
4 scoops chocolate-flavour protein powder
1/2 cup water
1 tsbp milk
1 egg
2 handfuls of dried cranberries
5 handfuls of mixed seeds (I used a mix of sunflower, semame, linseed and pumpkin seeds)
Method:
In a saucepan, melt the butter on a low heat and mix in the oats. Remove from heat and combine with protein powder, water and egg. Add the cranberries (or your own choice of fruits/berries etc),the mixed seed and the milk and mix well.
Spread onto a baking tray and cook in the oven at 180C, for 25 minutes (or until edges begin to crisp)
Allow to cool, cut into slices and enjoy (although not too much, you probably want to spread them out a little) :)
This recipe makes about 20 small protein bars.

Home-made chocolate, cranberry and pumpkin seed protein bars


So I’m feeling quite proud of myself, putting together this recipe :) These protein bars taste great and are easy and cheapish to make. They’re idea for my post-gym snack because they are packed with protein, as well as some good old vitamins and minerals - the mixed seeds also provide the good kind of fat to replenish me after burning it all off (I wouldn’t want to lose my curves ^_^) The measurements are just guidelines, based on what I used..

Ingredients: 

1/2 cup oats

1/2 cup butter

4 scoops chocolate-flavour protein powder

1/2 cup water

1 tsbp milk

1 egg

2 handfuls of dried cranberries

5 handfuls of mixed seeds (I used a mix of sunflower, semame, linseed and pumpkin seeds)

Method:

In a saucepan, melt the butter on a low heat and mix in the oats. Remove from heat and combine with protein powder, water and egg. Add the cranberries (or your own choice of fruits/berries etc),the mixed seed and the milk and mix well.

Spread onto a baking tray and cook in the oven at 180C, for 25 minutes (or until edges begin to crisp)

Allow to cool, cut into slices and enjoy (although not too much, you probably want to spread them out a little) :)

This recipe makes about 20 small protein bars.

05
13
believe-toachieve:

Submitted by Shay Sorrells from the Biggest Loser!

believe-toachieve:

Submitted by Shay Sorrells from the Biggest Loser!

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13
Week 2 - no major differences as we’re only one week in, but already a little more definition and feeling better in ourselves generally :)

Week 2 - no major differences as we’re only one week in, but already a little more definition and feeling better in ourselves generally :)

05
13

Notes on the First Week

The first week is over and out of 5 potential workout days (starting this blog on Tuesday meant that we couldn’t have 6 this week) we managed to make 3 at the gym and 1 home workout…… We admit we aren’t perfect, but 4 out of 5 isn’t bad.

Next week we are aiming for all 6 at the gym. Though there will be an alteration to my (the men’s) workout; Arms are being moved to Thursday and Back to Wednesday as the inevitable crossover of Arms in Chest exercises have caused some problems.

We’ll be posting pictures next for the end of the first week and on Saturday evening or Sunday morning every week after this.

For those who are interested there is a very intense home workout you can do for your shoulder if like us the Gym has closed.

All you need is a gym bag or other sort of holdall and any heavy home object e.g. books, wine bottles, etc.

Home Workout Shoulders: 

1. Side Raise - Bag filled with objects.

2. Front Raise - Bag filled with objects

3. Bent over Lateral Raises - Bag in each hand filled with objects.

4. Handstand Press up (It gets difficult here, use a wall for balance if you need but don’t rest on it)

5. Pull-Up

It’s not as effective as the gym but can be intense if you push yourselves.

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11

kluverkamp:

Any Given Sunday - Al Pacino Speech: Inch by inch, play by play

I’m not American and I don’t watch American Football but this speech is one that motivates me massively; the words “Fight for that Inch” always ring in my head when I need that little extra push.