All posts for the month January, 2012

Get that sexy, lean body you always wanted- lift heavy

Published January 31, 2012 by npony


A good friend of mine the other day over dinner lead me into the conversation of how to get that sexy and lean body. She has battled a long yoyo of weight gain and weight loss. ‘Wouldn’t it be nice to just get there and stay at that perfect body’.

From what she described to me it sounds like the perfect answer is to get in that weight room and just start doing free weights and start doing what I think are the most important lifts- squat, deadlift and bench press.  Of course diet is an important factor too, proven by the sayings- the way you look and your health is ‘80% diet, 10% exercise and 10% genetics, and  ‘Abs are made in the kitchen’.

I actually avoid reading all the magazine articles about getting ‘toned’ now. They show off that amazing body but don’t give the correct information. It is a massive misconception that only men should lift. Men and women can do the same things, but the results are different.

Now I tried to tell my friend all about the world of lifting, but she refused to believe that she wouldn’t get ‘big and bulky’. But it is just impossible for women to get big and bulky- they don’t have enough testosterone! I guess it is quite a difficult situation to address, when thinking back to my beliefs about lifting didn’t change that long ago.

So instead of me trying to explain, I would like to share a collection of the best  of what I have read, to show why women should lift heavy in the gym;

  • JC Deen post  is probably my favourite, he has some good examples of women and some cool videos on there;

  • One of the girls gone strong team has wrote a great post on her blog;

  • Also another from JC Deen about the misconceptions of the marketing world;

  • Jen Grassos blog has her workouts and some interesting entrys, and I think she is a good example of looking good after lifting;

If you are more of a visual person, then these videos and pictures might help also 🙂


Exercise videos of the week

Published January 26, 2012 by npony

I love working out on a regular basis and spend a lot of time at the gym, but once in a while I like to just crack out my exercise matt and do some workouts at home. I would like to share my favourites of the week;

Shoe obsession

Published January 26, 2012 by npony

Shoes have always been a bit of an obsession of mine. I love dressing up formally. I get the opportunity to do this quite often, attending formal dinners in my hall of residence every week. This has led to a large heel collection 🙂

There is always room for more. Some of my new shoe favourites;

Keto treat

Published January 26, 2012 by npony

So even though I live in catered accommodation, I enjoy baking and cooking when I get the chance. I have made quite a collection of recipes in my bookmarks.Some of which I have had the chance to make, others are on my to do list. When starting keto I felt like there were lots and lots of things I had to give up. But actually I just needed to look harder for alternatives.

One of my favourite is Low carb, protein chocolate Muffins. It is one of the most simple recipes and you can even add your own things to it.

Simply need ;

2 tablespoons of Cocoa powder,

2 scoops of Protein powder (Preferably chocolate),

1 teaspoon of baking powder,

2 tablespoons of sweetner,

4 tablespoons of Full fat greek yoghurt

4 egg whites

Whole mixture- 360 calories (60g protein and 16g carbs) Extras- I like to add a couple of tablespoons of peanut butter and one small banana.

This makes about 12 (1 tray) of medium sized muffins. Bake at 180 degrees Celsius for about 15 minutes.

The guy that I got this recipe from has an awesome channel with lots of different protein treats, check it out here;

What makes me, me

Published January 24, 2012 by npony

I had a huge lifestyle change at the end of my summer holidays of 2011. I had always been the chubby one out of my sisters ( I have 5 sisters!). It just got to the point where I wasn’t happy with myself and who I was becoming. So after many failed attempts to diet and exercise I came across some things that have completely changed my life.

The first is the Keto diet. I know it might seem like just another of those diets but after reading so much about it and all the success stories, I just decided to try it and see how it went. I have never felt so energetic in my entire life. It basically increase healthy fats and cuts your carbohydrates intake down by a LOT! I didn’t ever think I could do this because I love sweets and cakes so much but I have found so many different alternatives. The good thing is, is that I love cheese, meats, olives, peanuts (the list  can go on) and I could still have all of these things.

I think the main thing with the keto diet is that it really helps you cut calories down by a lot and not even feeling hungry. I have started to incorporate a lot more protein into my diet now to help with my lifting but I lost about 6kg with the keto diet. One thing I loved is that I gave myself a cheat meal once a week where I could eat anything I had not been able to. I think this was the key to me sticking to it.

The second thing is Boxing. There is this class at my gym that runs Boxing style  classes that incorporate HIIT training into it. This is my form of cardio because I just don’t enjoy cross trainers or running machines ect. I just find them super boring! Anyway I go once or twice a week and basically get my butt kicked. It is a hard hard workout. I still leave it now with a tomato red face. But I love every minute of it. I have learnt all about different boxing techniques and gotten a lot better at crunches and pushups! My favourite move is the crunch and punch!

Thirdly Pilates has been a bit part of my whole change. I really wanted to get flexible and have more control over my body so after a lot of research I knew pilates was the answer. It is similar to yoga but involves a lot of core movements. It is very challenging at times and I was awful at it when I first started. I really had no control! I now go once a week to a class at my gym but I also do some in my room sometimes. Its quite nice to get a free ten minutes and just squeeze in some pilates. My boyfriend is so supportive he bought me a nice new yoga matt when I started!

Last but not least, of course, is LIFTING HEAVY. I guess I can’t really call it that when I started. We all start somewhere. I started with and I am currently still using the Strong lifts 5×5 programme. It is great for beginners. I must admit I felt like an absolute fool when I first starting going by only lifting the bar and probably doing the technique all wrong. But my boyfriend and I started it at the same time so we go together and mentor each other. I know have the current stats;

Squat – 57.5kg @ 5×5

Bench Press – 32.5kg @ 5×5

Overhead Press – 22.5kg @ 5×5

Pendlay Row – 35kg @ 5×5

Deadlift – 60kg @ 5×5

I am also training myself to do a chin up. But I can still only do  a max of 5 negative chin ups after my workout.

I look back at the beginning of my huge change and I am starting to feel so proud of myself and happy in my own skin. I know that I have a long way to go. I am not really 100% sure of what goals I want to reach, which may seem really silly, but I am just pushing myself to see how far I can take this.

People who inspire me

Published January 24, 2012 by npony

My introduction to the world of web fitness and blogging was Casey of Blogilates. She makes working out so much fun! Every time I take part in one of her online Pilates tutorials, I feel like she is right with me pushing me through it.Even though she is actually half way across the world.

She recently became one of youtubes next trainers which introduced me to Strong like susan. She has only a small collection of videos but she is one inspiring woman. She looks fantastic and her workouts are awesome.

About this time I started doing Strong lifts 5×5 weight lifting programme. I did a lot of research into women and lifting. I have always had that ‘if women lift they will get bulky’ phrase stuck in my head and it took a while to budge. I came across the girls gone strong group, a group of weight lifting women. They can all lift crazy amounts and they look so feminine still.  They are trying to encourage women to get into the weight room to show them what it can do for their body. I think the women themselves are example enough.

I have heard many people ask how to get a body like an oxygen model. Well I now know it is this simple, lift heavy. I mean obviously you new to be eating properly too- it is 80% diet and 20% exercise. But this 20% exercise should be getting in that weight room and picking up the heavy stuff.

One women who inspired me in the world of lifting the most in Jamie Eason, who I discovered through She has a huge part in training regimes and diet plans which can really get you started. She is a fitness model and has been on the cover of oxygen.

I know that it can be a long journey to get to the body you want, but it is always important to have people to look up to.