The Year 2007

Can you believe it is March already. Has been a very busy year so far.

January was the month of no clients and I kick started my training regime. Weekly training involved 4-5hours of cardio and 2-3 weight training sessions. The cardio involved mainly classes like Body attack and Body Jam both get your heart rate up and keep it up for at least 40mins. I have lost a few kgs (christmas kilos I like to call them) and lost a few cm's off my hips, bust (nooo) and back. I can really notice the difference my body shape is taking. Time to keep pushing.

February started training my friend Sera at the gym twice a week doing a two-day split. Doing a two-day split allows each session to focus on the specific muscle groups targeted. The break down is like this:

Day 1 Back/Legs/Biceps/Abs/Core - Stretches
Day 2 Chest/Shoulders/Triceps/Abs/Core - Stretches

I find this allows each muscle group to work til fatigue and overall getting a full body work out during the week. For those who have more time and wish to split the weight training to a three-day split I would do above adding an extra day to mix up the two days for an overall body work out. ie:

Day 3 Leg Extensions/Squats/Bicep Curls/Tricep press ups/Lat pulldown/back rows or pullups/Shoulder press/Chest press/push ups/abs/core/stretches

Remembering that you do need to allow minimum 24hrs in-between training the same muscle to allow tears to heal properly. This prevents wear, tear and injury.

To keep our heart rate elevated and in the "zone" I would incorporate weighted step ups on Day 1 and boxing circuits on Day 2 to work in with the weights. I found this worked really well and the feedback I got from Sera was positive (DOMS - delayed onset muscle soreness). See fitness blog for further DOMS information.


This week is our last two-day split and I will be doing a programme for Sera for a full body workout once a week. As Sera enjoys running and pilates I will create a programme that will help her body adapt and benefit the training she does outside our session.