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 24 : 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 24…

This week has been very similar  to the same time last year…about 5 /6 weeks until people go on holiday, so they are starting to worry about getting in shape and I have had multiple people contact me in regards to training! This is great, but is something which I really want to stop next year!! Fitness and health should not just be a 6 week quick fix in a panic before your summer holiday every year. It needs to become just a part of your lifestyle; something which you do every day, every week, throughout the year; so that when it comes to the end of June/July and days in the sun are looming, you are not desperate to make changes and look for that quick fix to get you in shape!

abi durrant fitness

I have been able to take on a couple of new clients, but unfortunately my books are now full until September. I feel so guilty turning people down, but I simply could not offer the service which my current clients and myself have come to expect of me. This has had my brain whirring, I needed to come up with a solution! So the idea of ‘Abi at Home’ has been born. It is still in the really early planning stages, however it is something which I am hoping to roll out soon. A subscription area with different workouts to do, recipe ideas, meal plans, exercise guides etc. Like I said this is still in the preliminary stages, but if this is something which you would be interested in then please let me know!

newsletter

In the meantime I would love  you to subscribe to my weekly newsletter! This is a new string to my bow, where I am hoping to share with you every Sunday morning my best pieces of content as well as any up coming news and ideas!

In last weeks newsletter, I asked everybody to focus on a couple of goals for July. My goal was to try and get out at least once a week for some ‘switch off’ time, away from my laptop, phone, daily life. I joke that if you need me you will find me in the gym, at my kitchen table, in morrisons or in bed. I find myself getting so wrapped up in what I want to achieve that I sometimes just forget to ‘live.’ So on Monday, after speaking with a client earlier in the day, I took myself off to Flamborough Head for a couple of hours. It was lovely and much needed. As I go to London this week to see my sister my diary is looking pretty full beginning of the week but I will do my best to get some time in somewhere!

flamborough head

I went to a seminar last Thursday at Yorkshire in Business, which was ran by Mark Simpson of Boostly and was all about how to use Facebook for business. Although a lot of the information wasn’t new to me, it was still great experience and I am sure i picked up a couple of nuggets which I can use to help! It is amazing some of the things which you can now do on Facebook!

I then was able to catch up with Mark on Friday for a coffee as he has been such a help in terms of having somebody outside of the ‘Abi bubble’ to talk business and strategy with. We discussed a few new ideas which I am hoping to put into place in the coming months! (We met at Costa, which is not a patch on Espresso Yourself, my favourite coffee shop in Scarborough!!)

I uploaded a video to my Youtube channel in the week answering a question which I frequently get asked in regards to meal frequency and meal timing. Go and check it out if this is something which you have ever wondered before! YOUTUBE. 

abi durrant youtube

Training has gone really well this week. I completed a circuit by Andy McKenzie on Friday afternoon, to mix things up but I felt great afterwards! Have a go if you fancy something different this week!

As I mentioned briefly above, I am going to visit my sister in London Thursday – Sunday. This will tick off another of my #30B430 goals for the year. My best friend Charlotte also lives there so will be seeing her on Friday, and she has already txt me to see if there is anywhere in particular I want to visit to get some good Instagram photos! I don’t think we have made any plans, so if you have any recommendations on places to go, things to eat then send them my way! I am hoping to get in a couple of different workouts if possible as you know that this is one of my favourite things to do when travelling.

Countdown to holiday is now less than 5 weeks….

So time to show you what I have learnt in week 24!

25th: In York it is still legal to shoot a Scotsman with a bow and arrow on any day apart from a Sunday!

26th: A puffin’s beak (or bill) changes colour during the year. In winter, the beak has a dull grey colour, but in spring it blooms with an outrageous orange! It’s thought that the bright colour helps puffins assess potential mates.

27th: Chocolate is best eaten at 18-20 degrees.

28th: The coldest UK June on record was 2015, when average temperatures were only 11.5degrees. (today felt like it should have been the coldest June day ever!!!)

29th: The lotus flower symbolises growth, rebirth and overcoming adversity. This is because the roots are in based in mud, it then submerges every night into murky river water, and—undeterred by its dirty environment—it miraculously re-blooms the next morning without residue on its petals.

30th: The Bermuda triangle covers an area of 440,00 miles at sea. At least 1000 lives are lost within the last 100 years. On average, 4 aircraft and 20 yachts go missing every year.

1st July: Trimethylxanthine is the chemical name for caffeine. 400mg is the recommended safe amount for adults to consume daily. A regular cup of coffee contains about 100mg.

 

Love 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 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