#30B430

#30B430 is a hashtag which I have created in order to document  my quest to achieve 30 different things before I am 30 in February 2018.

I will use this category to house any blog posts which I write in relation to any of the things which I hope to achieve this year so that it is easy for you to find and follow my journey!

week 27 : what have I been learning about this week? Plus the trials and tribulations of a Personal Trainer/Entrepreneur in training

Right let me update you on what has been going on in Abi’s world…week 27…

Some days and weeks you just get on a roll and every session which you deliver is great; this week was one of those. I think it is impossible to have perfect days/weeks all the time. The perfect session is not only dependent on me, but the mood of my clients, how much energy they have, injuries, what the weather is like, how busy the gym is…etc etc. But this week for some reason everybody was amazing and everything I had programmed just clicked into place! As long as you have more good weeks than bad weeks then I think everything is pretty sweet.

With not only myself gearing up for holidays but a number of my clients as well, I think the energy and commitment between all of us has increased some what. This is always the case when a goal which seemed so far away rapidly approaches.

I have been trying to get on top of work as well so that my final week isn’t too crazy with preparing client plans for whilst I am away and getting social media posts scheduled. A ton of work goes into these and sometimes I do find myself getting down when they don’t get the reaction I want or think they deserve. BUT I just have to keep showing up everyday and providing the best content I can, delivering the best value I can and I know that I should be making a difference to at least one person every day. That is my goal. If my message can help and reach just one person each and every day, then I am doing something right.

My training has gone well this week too. Managed to fit in my 4 strength training sessions, a conditioning circuit and then some cardio on top. Friday afternoons have become my ‘sweat session.’ I think I mentioned last week that I have been getting ideas from professionals who I respect and follow on Instagram, but this week I made my own workout up and it was brutal!

1000 rep workout —->  10 exercises —-> 100 reps each

Inverted Row
Press Ups
Mountain Climbers
KB Swings
Goblet Squats
Ball Slams
Hanging Crunches
Walking Lunges
Box Jumps
Rower (10m = 1 rep)

Give it a go if you are feeling up to it!

I have still been loving picked my vegetables out the garden and having them cooked up and on my plate within 10 minutes. They honestly do taste so much better than those which you get at the supermarket!

grow your own vegetables

My parents went away on Friday and I won’t see them now for 6 weeks as our holidays overlap. I don’t mind being at home by myself, but I do miss having my mum do my washing for me! 3 Changes of clothing a day = a lot of washing!

P.s I have only just realised that week 27 is now in the second half of the year 😳 What are your goals for the remaining six months of 2017? Can you get started on them today rather than putting things off until tomorrow? I bet you can. 

pps I am also slightly concerned at how I am going to cope once Love Island has finished….

Okay so onto what I have learnt in week 27… (apart from the fact that John Lewis have amazing customer service!!)

17th: The biggest franchise in the world is 7-11 which was established in the USA.

18th: The biggest franchise in the UK is Subway with 2300 units.

19th: New research shows that T-Rex could only have ran at a max pace of 12mph due to its size and weight contrary to what we previously thought.

20th: Black Pepper is the most traded spice in the world.

21st: Oklahoma City is the city which has been hit by the most tornados, over 100 in totoal.

22nd: 20/20 vision is your visual acuity, or the sharpness of vision at 20 feet from an object. Having 20/60 vision means that you must be at 20 feet to see what a person with normal vision can see at 60 feet.

23rd: Salt and sodium are not the same thing. “Salt” is the term commonly used for sodium chloride (NaCl) which is table salt. Sodium chloride is just 40% sodium and 60% chloride.

Love Abi xxxx

 

week 26 : what have I been learning about this week? Plus the trials and tribulations of a Personal Trainer/Entrepreneur in training

Right let me update you on what has been going on in Abi’s world…week 26…

I didn’t get chance to return and do a proper round up of what went on last week as this week days have all just merged together and whizzed by so quickly! I remember it being exactly the same last year around this time, as I try and get things done ready for my own holiday as clients also want to increase intensity for their holidays!

I have had to turn a few of potential clients down in the past couple of weeks which i absolutely HATE doing. My schedule just doesn’t have enough hours in the day to fit everybody in, especially at certain busy times. I also feel personally that I would be doing these people a disservice  by taking on complete beginners and only being around for a couple of weeks before going away for three. As much I could introduce them to the gym and squeeze in a couple of sessions however it just didn’t feel morally right taking their money for such sessions. I think I have to stay true to myself and what I believe in, and that is that a quick fix will never work.

If you want to make a change, you have to be prepared to put in the work and see it as a long term solution rather than a quick fix. 

I now have a waiting list for September which I never ever imagined I would need to have! You could say that business is going well for me right now! But not one to rest on my laurels, I am already planning the next phase….

My newsletters have been well received the past couple of weeks and I am really enjoying coming up with and writing content for them. If you would like to join the mailing list then click HERE and enter your details! I send out one a week every Sunday morning with exclusive content and updates!

Visiting London ticked off something on my #30B430 list, as well as going to Abbey Road. Things are being ticked off slowly and I do need to get on with some of them! I have just booked a photography course to do whilst in Venice and am super excited about that though!

abbey road

This week I have been enjoying the WATT Bike at the gym as my form of cardio. After walking so much in London my achilles and shins were quite sore so I needed some form of low impact cardio to do. I jumped on the bike after work to finish watching the Nadal match at Wimbledon thinking it would only be another 10 minutes….I was on for over half an hour! Great to be distracted whilst still working out. I have been aiming for 15-20km each time and even though it is tough, I have found that once I break that first 5km mark I am okay!

watt bike sprints

I did a sweaty workout inspired by my sisters friend Jonny Stephens on Friday afternoon. This seems to be a recurring theme on a Friday; I scroll through Instagram and see a workout which looks challenging and then just go for it! A couple of weeks ago you might remember me taking on one by Andy McKenzie. The workout was

2 minute rounds x 4

A1)Rower
A2)Watt Bike
A3)Cindy (5 inverted rows/10 press ups/15 squats)
A4)Sled Push

Give it a go if you are feeling up to being challenged!

cardio

I won’t lie, I have suffered with some body confidence issues this week. I am not as lean as I have been the previous couple of summers prior to holidays and putting on a bikini and it has got to me. I have been worrying and almost not looking forwards to putting one on for fear of being judged. All I can do now though is practise what I preach, knuckle down for these last 19 days prior to going in the hope of feeling a bit better come August 4th when I fly out.

Right, time to see what I have learnt in week 26.

9th: Pteronophobia is the fear of being tickled by feathers!

10th: During your lifetime, you will produce enough saliva to fill two swimming pools.

11th: 47 of the top 50 clips on Youtube are music videos.

12th: n 2015, more people were killed from injuries caused by taking a selfie than by shark attacks.

13th: John McEnroe is the only player to ever have been denied entry into Wimbledon in 1981 for his on court behaviour.

14th: Since 2000, one of the William’s sisters has won the Wimbledon title 12 times. Powerful.

15th: Cristiano Ronaldo is the highest paid athlete in the world right now. He receives $58 million salary and a further $38 million from endorsements!

 

See you next week!

Abi xxxx

 

week 22 : what have I been learning about this week? Plus the trials and tribulations of a Personal Trainer/Entrepreneur in training

Right let me update you on what has been going on in Abi’s world…week 23…

I am going to one of those really annoying people and say that I have been doing a few things this week which I need to keep secret! All will be revealed soon enough…

I can tell you about one of the projects which I have been working on though! I sent out my very first newsletter this morning! This is something which has been in the pipeline for a while. I wanted another way of connecting with you and collating my best pieces of content in one place. There will be recipes, workouts, tips, and a few other things included every week. If you are interested in being added to the mailing list then please let me know! Leave a comment or send me a message. If there is anything which you would like me to include on these weekly emails then I would love to hear from you also!

Abi Durrant Newsletter

Training has gone really well this week. I have incorporated a couple of HIIT sessions, and actually put my all into them! On Friday I did 5 sets of 10kcals on the rower…I hate the rower, but I will admit that I felt great after doing them! Then on Saturday I finished up an upper body session with some battle rope slams, 10 sets of 15-20seconds max output. I was pooped for the rest of the day!

week 23 rower sprints

My weight finally dropped a bit towards the back end of the week, as well as my measurements. I also feel better when looking in the mirror which is really my main focus. It is now less than 6 weeks until I go away. This has happened despite finding a new favourite flavour of Ben and Jerry’s….and eating a Lotus Krispy Kreme donut… #flexibledieting

I have uploaded two Youtube videos this week. The first one was my favourite exercises using a resistance band in order to get a better bum! You can check this out down below! There is also a new daily vlog on the channel.

My to do list today is as long as my arm so I best get on with finishing up week 23 strong!

Here is what I have learnt this past week!

18th: Hay Fever effects around 13 million people in the UK. (Including me now apparently!)

19th: Apple’s co-founder sold all his shares for $800.Today, they would have been worth US$35 billion.

20th: 8.7% of Facebook users ate fake!

21st: The whole of Liechtenstein can be rented for US$70,000 a night, for a minimum of two nights. It sleeps 900.

22nd: Tennis balls were white until 1972, when they were changed to yellow to make them easier to see on tv.

23rd: In the U.S., as much as 40% of produce grown is never sold or eaten because it is too ugly.

24th: A group of bears is called a sloth.

Until next week…

Love Abi xxxx

Week 18 update and what I have learnt this week!

I will throwback to last weekend (I mentioned a little bit in my Week 17 update but I was tired and probably should expand more!!) when I went to Birmingham for the Bodypower expo at the NEC. This was the fourth year which we have visited and it is something which I really enjoy. I usually come back really motivated after being around other people in the industry and speaking to them; this year was no exception. I was able to network with and speak to people who I had previously only followed on social media which was great. The most beneficial chat was probably with Jamie Alderton, I follow a lot of his work on multiple platforms but it was so interesting getting to actually speak to him, bounce ideas and get a lot of invaluable information to help my business going forwards.

Week 18 - Jamie Alderton Bodypower 2017

I personally don’t think the expo was as good overall as previous years, and in fact think it may start to decline in coming years as number of big companies decide against going, including GymShark. But who knows, I may be proved wrong and I would hazard a guess that I will still be there next year!

I went with my sister and we stayed over Friday night and had the day in Birmingham on Saturday with the intention of going shopping, however it always happens that when you want to spend money you can never find anything!! We ate out at an Indian on Friday which wasn’t great, but then had a couple of good meals on the Saturday. In the last blog post I mentioned that we would hopefully be visiting Emporium Gym for a training session, and we did do just that. It was one of the best training sessions I have had in ages, there is something about a new gym with different people in it which I love! If you want to check out my full vlog from the weekend then head on over to my Youtube channel!  Abi Durrant Fitness.

Sunday, Monday and Tuesday were so busy I barely had chance to catch my breath, let alone speak to anybody! But one of the key things which I have been told by my mentors is to not neglect working ‘on’ your business, rather than just ‘in’ it. Therefore I am going to be making a concerted effort to try and take half a day each week in order to try and do just that. This week it was Wednesday afternoon, unfortunately all I managed to do was catch up on client plans, youtube edits, social media posts, emails, and didn’t get chance to do anything else! I know I need to develop a better system but it is just finding the time!

It was National Vegetarian week this week and I made an effort to choose more plant based meals. I made another youtube video with a full day of eating vegetarian which I would love you to check out too!

This weekend I have another exciting one planned as I head to Stockholm on Saturday for the night to see Bruno Mars in concert! Another new country to tick off my list as I work towards my #30B430. goals.

What have I learnt in Week 18?

13th: In America, the most popular baby names in 2016 were Noah and Emma.

14th: Sellotape was developed by the merging of glue and cellophane.

15th: It took 5,127 prototypes before James Dyson believed the technology was ready to go in the vacuum cleaner using the ‘new’ dual cyclone concept.

16th: KitKats used to be called the Chocolate Crisp.

17th: The UK’s biggest export commodity is Gold (9.8%), followed by cars (9.6%).

18th: Nootropics are substances that enhance or stimulate certain mental abilities such as cognition, memory, attention, concentration, motivation, learning and generally many of the functions related to intelligence. This word, derived from the Greek word “nous” means mind and “tropes” address refers, first, to natural components found in foods and plants.

19th: The most popular names over the last 500 years are Mary and John. Most popular names in 2016 were Oliver and Olivia.

Hope you have all had a good week!

Love Abi xxxx

 

Week 17 Update and what I have learnt this week!

I know every week I seem to be saying it has been a really busy one for me, but week 17 has been no different! Last weekend I put on my second round of group sessions at the gym which were a huge success. I had 3 groups of highly motivated and encouraging ladies all giving their absolute best for a 45 minute workout. I am really enjoying delivering these sessions and really hope to be able to put on more of them in the future. I have received some really great feedback as well which is always lovely to hear. Need to finalise the next round of dates this week with the gym to keep the momentum going!

week 17 group session

I had 4 jam packed days of clients as I was taking Friday off to go to Birmingham for the Bodypower Fitness Expo. All clients did AMAZING this week, and we hit a few of incredible PRs.

Annie Hex Bar Deadlift 8 reps at 100kg

Lauren Hex Bar Deadlift 8 reps at 75kg

Hannah Bench Press PR 47.5kg

I am so chuffed with all of the above. I try and get my girls to focus on mini goals like these rather than just aesthetic ones. The looks on their faces after achieving something like this is priceless.

As mentioned, I went to Bodypower on Friday, this was the 4th year which I have been now. I really enjoy the day. It is a chance to wander round, try out new products, listen to talks and network with like minded individuals. This year I really wanted to focus on networking and speaking to different people in the industry. I had a good chat with Jamie Alderton, who I look up to immensely and follow all of his work. Some of the information he was able to share with me I bottled up and will be implementing in the next few weeks as I look to progress myself and my business. (There is also a lot of beautiful people walking around as well 🙈)

I mentioned my sister Hannah got a Bench Press PR, she achieved this whilst we were training at Emporium Gym in Birmingham on Saturday Morning. We went here for the first time last year and loved it so had to return this weekend. It is an old school bodybuilding style gym, the machines and weights are old and well used, but the atmosphere is amazing. A lot of the athletes who come over for Bodypower train here, last year we met Dana Lynne Bailey and this year had the pleasure of training next to Calum Von Moger. This was the best training session I had had in a really long time, it reminded me why i got into this industry.

‘I love lifting weights, I love the process, I love the feeling of making myself better.’

I needed this session more than I realised.

I am now home, up early and planning for the week ahead, week 17 flew by. Week 18 will culminate in me flying to Stockholm (#30B430 ticklist!) for the night to see Bruno Mars…

What have I learnt this week?

7th: The Queen has two birthdays because it would be too chilly in April to have major celebrations! The tradition started in 1748 with King George II, who had the misfortune of being born in chilly November.

8th: Gelato and ice cream are different. Gelato uses a higher quantity of milk in comparison to cream which means it contains less fat, it is churned at a slower rate which introduces less air making it less dense (ie creamier!) and it is also served at a warmer temperature than Ice cream.

9th: If you earn over £75k per year, you are in the top 5% of UK earners.

10th: Olericulture is the science of vegetable growing

11th: There are 576 billionaires in the USA, the highest of any country in the world. The UK currently has 134.

12th: May 12th is International Nurses Day and is celebrated around the world. It is also the birthday of Florence Nightingale.

13th: In America, the most popular baby names in 2016 were Noah and Emma.

Have a fab week everyone!

Love Abi xxxx