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 22…

I feel like looking back, week 22 has been a bit of a boring one, I don’t really have very much to update you on!

It has been a good week for me training wise as I have managed to fit in all my sessions. Sometimes it just depends how my days fall in regards to clients as to whether I can get to the gym and workout myself as much as i would like. So I have done 3 lower body focused sessions, 2 upper body focused sessions and 2 higher intensity cardio sessions.

One of the cardio sessions I did with client Annie on Friday evening. It was only about 30 minutes long but a tough one, here is the workout if you fancy giving it a go! week 22 workout

If you want to see it in action, or one of the lower body workouts which I completed, then head on over to my Youtube channel to watch my latest vlog!

I have had quite a productive week business wise, with huge thanks to another local business man who has been helping me out in regards to planning for the future and setting out what I want to achieve in the coming months. I have a couple of new and exciting things in the pipeline, so if you would like to be added to my mailing list then click this link and fill in your details!

A new recipe was uploaded this week on the blog. A salad for breakfast?! I wanted to try something new out for my vlog, who says you can’t have a salad for breakfast. It was a big eye opener for me when I stepped away from what is considered the norm for breakfast. You don’t have to stick to cereals or toast, essentially it is just another meal in the day! Try something outside of your comfort zone this week!

breakfast salad

I think one of the biggest pieces of news this week is that I managed to resist the latest Lululemon sale 🙈

What have a learnt in week 22?

11th: The tradition of the monarch having two birthdays was started more than 250 years ago by King George II in 1748. The official birthday usually happens in summer as there is greater chance of good weather in order to hold celebrations.

12th: It is 200 years since the first bike was invented. The Draisine was the name given to this first type of bike and was made almost entirely of wood!

13th: Ramadan is celebrated during the ninth month of the Islamic calendar, which means it falls during a different time in the Western calendar every year. At the end of Ramadan, muslims give a percentage of their income to charities in order to help the less fortunate.

14th: June is Accordian awareness month…

15th: Honeysuckle and Rose are the birth flowers of June

16th: Cats are afraid of cucumbers (Thanks Brookly Beckham for this one!)

17th: 1 in 12 men and 1 in 200 women suffer from some form of colour blindness.

 

Week 22 is done, what will week 23 bring! Less than 7 weeks now until I go on holiday!

Love Abi xxxx

week 21 : what have I been learning about this week? Plus the trials and tribulations of a Personal Trainer/Entrepreneur in training

Right let’s go…week 21…

Last weekend I was still home alone as my parents were away, so Sunday was just a day of catching up with work at the laptop after a couple of PT sessions and my own workout in the morning. I must have been exhausted as I sat down to just read for a little bit and woke up 30  minutes later, something which I NEVER EVER do. I can’t nap. I would much rather just go to bed earlier! But I obviously needed it, sometimes I forget to take it easy and slow down a little bit.

If I am at home I always feel like I should be at the laptop working, as there is always something which needs to be done. As a business owner I don’t have set hours. I just work until I do everything which needs to be done. This can mean really long days but the upside is that if I want to take days off or time away, then I can. Don’t get me wrong, I am not moaning about the fact I am self employed, but rather just reminding myself that it is important to take care of myself. I am my business and therefore if i am not functioning optimally, everything will start to suffer…

week 21 training

Training sessions have gone well this week. I wrote out a proper plan and have stuck to it. I am forever preaching the importance of going into the gym with a plan of action, you are much more likely to have a good workout, however it is something which I have been guilty of in the past few weeks. I did 2 lower body days and 2 upper body days, plus I jumped in on a couple of sessions with clients doing some treadmill sprints and then a full body conditioning circuit. You can see one of my upper body workouts in full over on my Youtube Channel here!

Like I mentioned last week I have been putting a lot of effort into my Youtube channel. It is an area which I really enjoy and hope that people find beneficial. It is so much easier to explain something on video as opposed to written down. It is a bit of a minefield though and I feel like a duck out of water when it comes to certain things, but with the much appreciated  help of a couple of people I feel like i am beginning to learn and implement a lot more.

abi durrant fitness

If you watched my latest Youtube video you will have seen that I was a bit down on Saturday. I put so much effort and time into planning sessions, coming up with content, recording videos etc etc, so when I get cancellations or not as much engagement on posts it really does get to me. Am i creating rubbish posts? Do people not enjoy it?

What am I doing wrong?

This self doubt is something which I have struggled with for a long time and know that I need to overcome. It hits me in waves and this is just a bit of a blip at the moment which I need to pull myself out of.

On a more positive note…

Laura visited and we booked our summer trip!! Finally!! This is something which we have been talking about for ages but just haven’t had the time to get together and actually sort. So on Friday night, armed with laptop, pen and paper and credit card, we got everything planned and booked! Can’t wait to share with you all where we are going and what we are hoping to get up to. It will also  mean I can tick off at least one of my #30B430 checklist! Travelling is a huge part of my life. I cannot imagine not being able to go and explore far flung places, experience new cultures, try different foods. It is certainly one of my major passions and I have a countdown calendar on the go ready!

abi durrant fitness

Hope everyone has had an amazing week 21 of 52. It maybe wasn’t the best for me mentally, but i am in charge of my thoughts and feelings so it is my choice to change them which i intend to do this week!

So what have I learn in week 21? You may be able to guess where I am going in summer from some of the facts…

4th: Approximately 10% of the world population is left handed, including Barack Obama, Oprah Winfrey and Bill Gates.

5th: almost 10 % of Croatia is made up of 11 Nature Parks, 8 National Parks and 2 nature reserves.

6th: In 1987 Dianne Abbott became the first black woman to be elected as a member of Parliament.

7th: The Pallof Press core exercise was introduced in 2006, and named after the Boston-based physical therapist, John Pallof.

8th: The capital of Montenegro is Podgorico. Montenegro declared its independence from Serbia on June 3, 2006

9th: Nike didn’t go public until 1980, its founder Phil Knight is now worth $25.1 billion. Nike means greek goddess of victory.

10th: Stari Grad means Old Town.

 

Love Abi xxxx

 

week 20 : what have I been learning about this week? Plus the trials and tribulations of a Personal Trainer/Entrepreneur in training

Here goes… week 20 began with more group training sessions last Sunday followed by a lovely day out at Malton Food Festival with my sister. It was the second year which I have been and it is a great way to spend a few hours, especially seeing as though the weather was so brilliant still last weekend. We sampled quite a lot of different offerings, from cheese to chutney, from brownies to ciders. It is made up of lots of different local sellers, food trucks and a large drinks tent. There are also demonstrations and talks on over the course of the weekend.

Malton Food Lovers festival 2017

For lunch we had a mexican tortilla bowl with pulled pork and chicken, it was delicious. Then of course we had to make a visit to Groovy Moos for an ice cream! This is simply the best ice cream which you will taste, and i should know as somewhat of an ice cream connoisseur. I had to use the opportunity to try out a couple of new flavours, rhubarb and custard as well as coconut and white chocolate. Beautifully indulgent!

Groovy Moos ice cream Malton

Bank holiday Monday was just a usual day for me, full of clients at the gym, although it was an earlier finish which meant that Laura could come over for tea and to discuss holiday plans! We were hoping to be able  to get away this week for a last minute sunshine break, but unfortunately couldn’t find anything. It is only 8 weeks until August when we are hoping to get something booked for Croatia and Montenegro. Has anyone been? If so, any recommendations?

After a few cancellations last week, this week has been the complete  opposite! Not one person has text to rearrange or postpone, which has meant another crazy week for me! The past couple of weeks I have blocked out Wednesday evenings from the gym. I was finding that after Monday and Tuesday, i was snowballing into the weekend without any time to get on with client plans, and business in general. Just by taking this evening away from the gym, I am able to set up at the laptop and just get on a roll and get stuff done! It has certainly helped not only my organisation, planning and business, but also my mind by giving me that mental break.

Speaking of business, I was able to speak to somebody who is much cleverer and more experienced than me in regards to my Youtube channel. It is something which I have been working on for a while but growth has been slow, and if I have struggled to get to grips with some parts of it. It was so kind of this person to give up their time in order to help me on some things and I now feel much better about certain things and how to create better videos in the future which people will find more enjoyable and useful (fingers crossed anyways!) Speaking of which, I vlogged the whole weekend last weekend and would love you to head on over to my Youtube channel and check out the full video! Link here. Any comments, i would love to hear from you!

I was writing a Facebook post about reasons why I became a Personal Trainer, and it ended up turning into a full blog post which  I published. Check it out here. 

abi durrant fitness

I have had some really good training sessions this week, whether it is the realisation that it is only 8 weeks until I put on a bikini or whether I have found some internal motivation from somewhere else, I don’t know but I am not complaining! I also found a photo on my phone from July 2015, this is the look which I am going to try and reach once again this year….well we shall see! Diet wise, it has been a bit up and down, a mini binge episode on Tuesday evening followed by 4 pretty good days. I know what I need to do, just sometimes the ice cream and chocolate scream at me from behind their respective doors. If this is something which you suffer from, I have a video on my top tips for getting over a binge here. 

Right, what have been learning in week 20?

28th: Peas are actually a fruit as they grow from a seed and picked above ground.

29th: A captain can deliver a baby or marry people.

30th: A group of parrots is called a Pandemonium.

31st: By the end of this century, 70% of all known cold water corals in the entire ocean will be surrounded by sea water which is so acidic that it will be dissolving their coral structure.

June 1st: Budapest became a single city occupying both banks of the Danube river with the unification of Buda and Óbuda on the west bank, with Pest on the east bank in 1873.

2nd: Today was National Fish and Chip Day. There are around 10,500 fish and chips shops in the UK. Ninety years ago there were 35,000.

3rd: The Champions League was introduced in 1992 and replaced the European Champion Clubs’ Cup, or simply European Cup. The pre-1992 competition was initially a straight knockout tournament open only to the champion club of each country

I can’t believe we are up to week 20 already, I have just updated my photo a day for the year and that is now over 100! Crazy!

Love Abi xxxx

 

Fitness Trackers. There are so many of them on the market now as the health and fitness industry is still riding the crescent of a wave. But a new study published this week in the Journal of Personalised Medicine, from a team of Stanford researchers states that there is a much higher margin for error than perhaps the majority had thought.

The study looked at the accuracy and reliability of 7 of the most popular trackers on the market; the Apple Watch, Basis Peak, Fitbit Surge, Microsoft Band, Mio Alpha 2, PulseOn, and Samsung Gear S2.

60 participants were asked to wear the fitness trackers and were monitored while sitting, running, walking and cycling, whilst being simultaneously assessed via telemetry and indirect calorimetry.

The results were quite shocking.

‘Don’t rely on fitness trackers to track number of calories burned.’ The Register 26 May 2017

‘Why your personal fitness tracker may not be all that accurate.Consumer Affairs 25 May 2017

‘Fitness tracker fail: Research shows devices off by as much as 93 per cent when counting calories’ National Post 25 May 2017

I have always been very cautious over recommending fitness trackers to clients or anybody who asks my opinion, especially when it comes down to relying on them for how many calories you have burnt. But even I was shocked to read that when tested, the margin for error for calories burnt was between 24-90%!!! That is a whopping difference, especially for those people who use them to ‘eat back their calories.’

An acceptable error range would be 5%, so even 24% (which was the Fitbit Surge) is very high.

The study stated that the devices ‘adequately’ tested average heart rate, but there was still margin for error beyond what you might expect.

In my personal experience (I do not own one but some clients do), I think they are great for encouraging you to get more active, to strive towards the recommended 10,000 steps per day, to remind you to get up and move if you have been sitting for too long. However I have never liked the calories burnt aspect of them, and usually disregard what they say and tell clients not to use it as an excuse to eat more.

Example:
Somebody checks their fitness tracker at the end of the day and discover that they have burnt 1200 calories that day, when in actual fact they have only burnt 900. They may have an extra piece of cake or a glass of beer since they think they have done well that day and met their target. Overtime though this adds up, that is an extra 2100 calories every week which the user thinks they have ‘deserved’. If your goal is losing fat then this is could certainly be counterproductive.

SO SHOULD WE JUST THROW FITNESS TRACKERS AWAY?

No.

Hold your horses.

I am not saying fitness trackers are useless and should be resigned to your top drawer. I am just suggesting that you start using them with a little bit more caution. Track your steps, make sure you are being active. If you like seeing what calories you have burnt, great, but don’t use it as your tracking for food. Use it in conjunction with other measurements and look at trends over time.

Do you own a fitness tracker? What has been your experience with one?

Love Abi xxxx

Ps Have you read my April favourites blog yet? Click here.