These two weeks have been a cardio focused period. Fat burning has been high on the agenda as we lead up to Christmas.

Three times each week I have been visiting the gym and doing my cardio training for 1 hour and then 30 press ups and 30 sit ups. 3 times a week I have done 30 minutes of cardio and 30 minutes of resistance training. A total of 6 days a week with one rest day!

I Am The Running Man

Lee suggested I mix up my running targets to give my body new challenges so I have given it a go and really feel the benefits afterwards:

Target 5k in 25 minutes - ACHIEVED!

Target 10k in 55 minutes - ACHIEVED

Lee says sometimes do a longer run at a slower pace and sometimes do a shorter run at a much faster pace and sometimes run longer a bit faster.

My personal trainer told me to wake up, then do 10 press ups and 10 sit ups, then before bed at night do the same. This will keep my muscles conditioned.

Kit Alert!! Kit Alert!

Garmin FR60 with foot pod, heart rate monitor and wireless sync

This watch works really well indoors, although you can use it outdoors. Unlike the 405cx it doesn’t have GPS which means you don’t get satellite tracking but it does have a foot pod which collects data e.g. calories burned, distance ran etc.

I find this kit ideal for heart monitoring whilst gym training because most gym equipment is either inaccurate or the heart monitor doesn’t work at all. Wearing this watch really helps me train within my ideal heart rate zones to get the best out of my cardio training.

Check out how other users have benefited from the FR60… (http://www.garmin.com/garmin/cms/site/uk/FR60-6weekchallenge)

Christmas Has Arrived!

Hooray Christmas has arrived so it’s time to get all festive!!

The tree went up, cards went out, my turkey’s been ordered, I’ve started present shopping and I’m bombarded by chocolates, finger buffet, nuts, mulled wine, trifle, cakes, cheese, hams, mince pies, fizzy drinks, Irish Cream, cheese cake and loads more rich and fatty food!

With so much temptation it is so easy to adopt the “HoHo Diet” and get fat this Christmas so how have I been coping so far? Here are a few of my top tips for avoiding the dreaded “HoHo Diet”!

Top Tips - Avoid the "HoHo Diet"!

1. Allow myself a treat e.g. a hand full of chocolates but work out at least twice before I have another bad treat
2. I am consistent with my breakfast e.g. Protein shake, cup of tea and a bowl of porridge with flax seeds and honey
3. Keep bad carbs out of main meals (I stick to meat and fish with green veg) so that a mince pie with a coffee isn’t as big an impact on your daily calories intake
4. Keep training regularly; maybe have Christmas day as a rest day?
5. Make healthy festive treats like baked apples and cranberries and mixed spices served with natural bio yoghurt – delicious!
6. I am eating spices like Cayenne Pepper and chilli which speed up my metabolism which burns fat
7. I am squeezing half a lemon on my main meal to help my food digest more efficiently so that when I do have a Christmas treat it’s not as bad on my system
8. At Christmas parties and meetings where I have to have an alcoholic drink I always choose Gin and slim line tonic or a glass of red wine because they have the lowest calories compared to other drinks
9. I am saving most of my naughty points for Christmas Day when I fully intend on having the most amazing Christmas lunch with all the trimmings and not have to worry about putting on weight because I haven’t over indulged in the run up. I shall be back in the gym on Boxing Day burning off my Christmas Lunch!

Next week I am getting weighed and measured again and I have a feeling all the hard work has paid off so fingers crossed I’m a few inches slimmer and a pound or two lighter and see you then!

Seasons Greetings

Homme xx