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 19 : The trials and tribulations of  Personal Trainer/Entrepreneur ‘in training’

Week 19 began after a whistle stop 30hour trip to Stockholm in order to see Bruno Mars in concert at the Globe Arena. My friend Laura really wanted to go and see him, so as non of the UK dates were possible for us both, we investigated whether it would be possible to jump on a plane and see him elsewhere; hence why we ended up in Sweden’s capital for the night. He was incredible live. I wasn’t all that fussed about seeing him to be honest, but he surpassed my expectations and then some.

Stockholm is a beautiful city, and we were extremely lucky with the weather, sunshine and 24 degrees meant just walking around the city was so lovely and pleasant. We stayed on a boat. Yes you read that right. Our hostel was STF AF Chapman, an old ship which had been renovated and is now a hostel! Our ‘cabin’ was bunk beds. It was such a lovely setting on the water, spotlessly clean and certainly an experience. If you are looking for somewhere to stay in Stockholm, check them out for sure! People had told me it would be expensive, and all I will say is I am glad we were only staying one night! But the people, the food (see restaurant recommendations down below!) and the ambience were fabulous and I would highly recommend to anyone (just make sure you have some deep pockets!)

stf af chapman

The weather has been absolutely beautiful in England this week, unfortunately I think I have only managed about 40 minutes sat outside though due to work and clients. However just having the back door open and the sunshine streaming in has been so nice and my mood certainly alters with the weather. I walked to work and back for the first time this year and it is something which I need to start doing more. Just the simple act of popping on a podcast and 10 minutes in the fresh air does wonders for me.

I don’t know whether it was the sunshine or just one of those weeks but I had more than a few client cancellations this week. This is quite rare for me. It makes me question everything and probably gets to me a lot more than it should. There is usually a valid reason for the cancellations and they do all get rebooked in again, but it just reminds me not to get too complacent as this is my livelihood, if I don’t have clients then I don’t get paid. It has forced me to really think about my business model this week and what I could be doing better to ensure things like this don’t affect me as much.

Speaking of business, I have been working away at planning for my group sessions which took place again in week 19. More new faces amongst returning regulars has been brilliant. I put so much pressure on myself to make these sessions amazing, waking up in the middle of the night fretting and worrying that they won’t be good enough and people will leave disappointed. When planning I can sometimes just stare at a piece of paper for hours and not get anywhere, but then other times inspiration will take over and I will come up with something which I am proud of.

I really do enjoy putting these sessions on. The ability to be able to get in front of and help more people is one of my goals. Without giving too much away, there may be something on a larger scale in the pipeline sometime soon…..

Week 19 was rounded up by an extremely proud moment for myself. My sister was home this weekend and took part in her very first powerlifting competition; Lift for Cancer at Scarborough Spa. Hannah has been training for this for months and she did absolutely brilliantly. It was a Bench Press and Deadlift only competition. There were a couple of hiccups in the Bench Press, but she came away with a 42.5kg lift which is brilliant. In the afternoon, she hit a new PB of 125kg on the deadlift which was one of her goals so we were both incredibly happy and chuffed. I train Hannah online, she is probably one of the best clients I have in terms of adherence and following a plan! But seeing her succeed and being so happy got me all emotional.

I am so proud of her.”

lift for cancer

What have I been learning in week 19?

21st: There is a car accident every 18 seconds in Barcelona

22nd: In 1903, Australia became the second country in the world to grant the vote to women, New Zealand was the first, granting it in 1893.

23rd: One in every three people sitting in jail in Berlin are there because they didn’t pay their fare on transport system.

24th: 95% of black people who go to Ivy League Universities in America come from Africa for their further education.

25th: 60% of the US population have less than $1000 in savings. 60% of NBA professional basketball players go bankrupt once they have retired. 40% of divorces in America cite money problems as one of the main reasons.

26th: Nestle uses a different chocolate recipe in each one of its chocolate bars.

27th: The most expensive flower in the world is the Kadupul Flower which is only found in Sri Lanka. It is a white flower which blossoms at night and survives mere hours, meaning catching even a glimpse of it is next to impossible. This near-mythical species has never been up for sale, making it literally priceless.

Love Abi xxxx

This week has been tinged with huge sadness after the events of Monday night at Manchester arena. All acts of terrorism are completely barbaric, but this one certainly seemed to hit home and affect me a lot more. The number of concerts I have been to at that venue and used that exit to get out, I would have been in that exact spot had I been to see Ariana Grande that night. A concert is supposed to be a fun night, an evening enjoyed with friends and family, not something which we will forever be worried about going to. Frightful of what may or may not happen. My heart is heavy thinking about the number of lost lives and their affected families. May they rest in peace. 

Stockholm Restaurant recommendations:

Barrels, Burgers and Beers: We had one of the best burgers I think I have ever had at this little restaurant in the old town of Stockholm. It was hugely popular but luckily we got there early and were able to get a seat without much waiting! You can also get your burgers ‘naked’ i.e. without the bun and served up in a huge lettuce leaf.

week 19 update - greasy spoon stockholm

The Greasy Spoon: This little cafe is run by two english guys who saw a gap in the market for a proper breakfast in Stockholm, and it most definitely is not what you think of when you hear or see the words ‘greasy spoon’! We had read reviews online and knew that this was the place for us. Serving up classics like Eggs Benedict or your full english, but with a modern twist, this hugely popular spot was just great. There was a waiting list when we arrived so we knew it must be good. I had the Eggs Florentine and then we shared the Apple Pie pancakes special. Hunt this place down!

Pharmarium: Fancy a cocktail to remember in a backstreet swanky bar? Then this is your place. We found this little gem out after the concert for a late nightcap. The bar also serves food, but the cocktail menu will blow your mind. I don’t think I recognised over half of the ingredients on the list, but on recommendation from one of the waiters I opted for what would be ‘The Best Espresso Martini you will ever have!’ After the first sip, I agreed. Must visit for sure if you are in Stockholm!

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

 

‘Pretend.’

Motivation Monday 20th March 2017

motivation monday - Derek Sivers - just pretend

Why did I choose this quote today?

This is another little snippet that i got from an interview with Derek Sivers in the book ‘Tools of Titans,’ which I have now recommended on numerous occasions! But that is because it is so brilliant and certainly worth a read!

We all have voices in our heads, some telling us to ‘just go for it’, and others saying ‘woooooah hold on a minute.’ I like the idea that if we pretend to be something then that is what will happen.

If we pretend to be happy, does that automatically put us in a good mood?

If we pretend to be motivated, does that automatically make us work harder?

There are numerous occasions I can think of when this has worked for me. If I am feeling tired, and down in general but I know I have clients who I have to be on top form for, I will give myself a pep talk and put myself in a good mood. More often than not it will work and my mood will completely change.

Don’t choose to be sad, unhappy, anxious, worried, fearful.

Choose to be happy, excited, motivated, confident. 

Just PRETEND.

Flip your mindset and you will see a change. It won’t happen every time. There is certainly a time for feeling upset and worried. But not all the time.

Give it a go this week and see how you get on!

Love Abi xxxx