Fitness Friday: My Fitness Goals

It's time for Fitness Friday! If you have read my other Fitness Friday posts, you will know that I have been sharing some tips and thoughts on all things fitness, but today I wanted to outline some of my fitness goals.

My Fitness Friday posts will include workout tips, favourite exercises and wishlists. I must make it clear that I am not a fitness professional, nor do I have any qualifications. These are simply what works for me and what I do myself in the gym. However, I do work in a leisure centre, so I am friends with many gym instructors, personal trainers and my brother studies Sports Science at university - and most of these tips are from them! I hope you enjoy joining my fitness journey and sharing your own tips too.

I think that fitness goals are key to keeping on track with your fitness plan. I always remember the motto above when I start to get frustrated with my lack of weight loss or fitness - it's a slow process and I never realistically expect to ever feel like I have completely reached my goals. However, it's important to keep goals in mind to keep that motivation going, especially now January is behind us!

1. Weight Loss
Let's get the obvious one out of the way. Many people want weight loss from their fitness routine, and I am one of them. After moving back home to study my Masters, I've enjoyed a much better diet than my university one, but the novelty that the fridge is always full isn't good for my stomach! If I get bored or stressed, I am bad at snacking so this is perilous, as well as my love for gin and Prosecco at the weekends! My target is to hopefully lose half a stone and I'm working to do this through a combination of the 5:2 diet and more cardio.

2. Inch Loss
If the scales don't go down, I am willing to forgive them as long as my measurements get smaller. The old adage that muscle weighs more than fat, but takes up less space, is definitely true and I know that body fat percentage is more important than the number on the scales. I am looking to tone up my arms, narrow my waist and slim down my thighs, unsurprisingly, and keeping an eye on my stats will be key.

3. Improve my Endurance
I don't run. I just don't. It doesn't come naturally at all and as fit as I may feel, if I attempt to run I end up a frustrated and sweaty mess within about 30 seconds. Swimming has always been my thing, so I'm thinking about completing an open water swim as part of the Great East Swim. I also keep mentioned my wish to complete an obstacle course and I know that for this, I need to improve my running in order to get round the course in one piece!

4. Feel Better
Finally, I understand that exercise isn't all about weight loss, or even fitness. I always underestimate the difference that exercise makes to my mood until I get down the gym and feel immediately better! Even if all my other goals fail, I will always continue to do exercise to keep stress at bay, improve my confidence and get those endorphins going.

So those are a few of my fitness goals! I'm sure that I have forgotten some obvious ones but I think four are reasonable to keep me going throughout my Fitness Friday series! What are your fitness goals?

Jess

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Gin'll Fix It

Who loves gin? *hands up* I'm a little obsessed with all things gin and I recently took a trip to the English Spirit Distillery in Dullingham, just outside of Cambridge, to discover some amazing local gin and other spirits:

You can attend a tour and tasting for free, so we booked a slot on the website and were treated to a personal tour from the owner of the distillery, John. He explained in great detail the process involved to create vodka, gin, whisky and rum in his small batch distillery. It was fascinating to hear the science behind the creation of the alcohol we all enjoy and quite how small the margins are to create different strengths of alcohol and therefore different spirits.

After a tour round the tiny distillery itself, we were taken to the shop for the exciting part - the tasting! We were treated to samples of almost every spirit which the distillery offers and there were a lot! John was evidently an expert in his products and again it was fascinating to hear both his knowledge and passion surrounding alcohol.My favourites were definitely the gin and the limoncello, both of which we ended up taking away with us, as well as the cucumber spirit (nicer than it sounds, with hints of melon and pepper) and Old Salt Rum. You can even buy your own still to have a go at home - is it terrible that I partly want one to fuel my current obsession with all things copper?

I even think that the tour and tasting session would be a fantastic birthday idea, hen party or celebration. The atmosphere is so friendly, the alcohol is delicious and you are sure to leave with more knowledge about alcohol, if slightly tipsy! I still can't stop telling people about it! If you are near Dullingham, I would absolutely recommend that you head down to the English Spirit Distillery as soon as possible. The tour and tasting is free, although you will inevitably buy a lot of alcohol, and you will have an amazing time and enjoy some fantastic English spirits.

Have you ever visited a distillery? Where should I visit next?

Jess

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Fitness Friday: Killer Legs Set

Hello! It's time for Fitness Friday and it's leg day! Today I wanted to share my current favourite legs set, which I have been using in the gym recently - along with one of my favourite motivational quotes!

My Fitness Friday posts will include workout tips, favourite exercises and wishlists. I must make it clear that I am not a fitness professional, nor do I have any qualifications. These are simply what works for me and what I do myself in the gym. However, I do work in a leisure centre, so I am friends with many gym instructors, personal trainers and my brother studies Sports Science at university - and most of these tips are from them! I hope you enjoy joining my fitness journey and sharing your own tips too.

1. One Leg Squats
4 sets of 8 reps on each leg
These are my brother's current favourite style of workout - big, compound movements, but on one leg. I use this version because it supports my balancing leg. I place a bench behind the squat rack, put the bar on my shoulders, one leg on the bench behind and squat on one leg; Bodybuilding.com runs you through a good explanation with pictures. Start with an empty bar to consolidate your technique, then up the kg once you are confident.

2. Goblet Squats
4 sets of 8 reps
Hold a heavy dumbbell away from your chest and squat as deep as possible, ensuring you keep your back straight. I've been really working on my squat technique recently in order to improve my depth, so goblet squats are great for this.

3. Dramatic Lunges
5 sets of 8 reps on each leg
I'm pretty sure that these aren't called 'Dramatic Lunges,' but in my head that's what they are called! Take a large step forward, bringing you knee high and swinging your leg forwards. Step down on your heel first and into a deep lunge. Repeat 8 times on one leg and then move onto the other.
I've been doing these without any weights, as I find that they are hard enough without and I can focus on the technique. However you can also hold dumbbells to add some extra weight.

4. Straight Leg Deadlifts
4 sets of 8 reps
Oh, my favourite! Straight leg deadlifts are a little harder and really work the back of your quads. Be careful not to lock your knees though, as this will put unwanted stress on your joints. Lift strong and heavy for 8 reps at a time.

5. The Finisher: Crab Walks
4 sets of walks (6 paces across)
This is another of my new favourites, courtesy of my brother. Stand with your legs hip distance apart and tie a resistance band around your legs. Then squat down and crab walk (step sideways) to one side of the room and back. Do not stand up! It's a great final exercise to really finish off your legs.

End with some foam rolling to reduce the risk of DOMS over the next few days and hopefully your legs are feeling nice and sore! What do you think of my legs set? What are your favourite leg day exercises?

Jess

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