diaryofafitbird

My life as a fit bird

Page 4 of 23

My Food Plan 29-7-17

ARTICLE: MY FOOD PLAN 29-7-17   A busy weekend ahead, which I am really looking forward to! A lot of people I train get nervous or worried about socialising because they think it will knock them off track, which I… Continue Reading →

Workout 12 Weeks 9-12 (Week 11)

VIDEO: Workout 12 Week 11 Here we go the final workout of the 12 week 4321 challenge! This workout is completely different to all the others we have done. The objective is to complete the circuit as many times as… Continue Reading →

Workout 11 Weeks 9-12 (Week 11)

VIDEO: Workout 11 Week 11 Week 11 workout 11! Lets up the tempo now and push this workout to the absolute max! Check out the varying levels for each exercise, some exercises become single arm or single leg and in… Continue Reading →

Workout 10 Weeks 9-12 (Week 11)

VIDEO: Workout 10 Week 11 The countdown to the finish line is well and truly on so make sure you check off as many workouts as you possibly can in the last two weeks! Also, for those of you that… Continue Reading →

4321 Exercise of the Week: Sumo Squats

Sumo Squats Sumo squats are not the most difficult exercise we have featured as our 4321 exercise of the week, but over at 4321 HQ we decided to focus on this type of squat today simply because it works the… Continue Reading →

Workout 9 Weeks 9-12 (Week 11)

VIDEO: Workout 9 Week 11 This is the penultimate week of the 12 week 4321 challenge and I hope you are all excited about crossing that finish line! A couple of important pieces of information to note in the last… Continue Reading →

Recipe: Chicken & Vegetable Couscous

Recipe: Chicken & Vegetable Couscous   This dish is fast becoming a favourite in the De Marco/Spella household! It makes for an awesome packed lunch as it is tasty hot or cold, is perfectly balanced with carbs, protein, fat and… Continue Reading →

Not sure where to start?

ARTICLE: Not sure where to start? I think we have all been there, ready and willing to get started but not quite sure what the best course of action is! Everyone we know is doing something different and everywhere we… Continue Reading →

My Food Plan 22-7-17

ARTICLE: MY FOOD PLAN 22-7-17   So what is on the menu this week? I am glad you asked! Plenty of great healthy, hearty and, most importantly, tasty food! Changing your diet is tough so you have to make sure… Continue Reading →

Workout 12 Weeks 9-12 (Week 10)

VIDEO: Workout 12 Week 10 Here we go the final workout of the 12 week 4321 challenge! This workout is completely different to all the others we have done. The objective is to complete the circuit as many times as… Continue Reading →

Workout 11 Weeks 9-12 (Week 10)

VIDEO: Workout 11 Week 10 It is the second half of the week and that means it is time for the HIIT portion of the week! This type of HIIT workout is always popular because the time decreases with each… Continue Reading →

Workout 10 Weeks 9-12 (Week 10)

VIDEO: Workout 10 Week 10 Back to leg day today and it is a good one! Just a reminder that the exercises vary quite a bit at each level so be sure to check out the video if this is… Continue Reading →

Exercise of the Week: Flutter Kicks

Flutter Kicks Flutter kicks are a challenging exercise which is why they feature as the 4321 exercise of the week, but actually the great thing about them is that you can scale them right back to almost beginner level as… Continue Reading →

Workout 9 Weeks 9-12 (Week 10)

VIDEO: Workout 9 Week 10 A second chance to give this strength workout a go! I hope you enjoyed the different workouts last week. The strength phase is not there just for variety though, it is an important part of… Continue Reading →

Staying focused on the end goal

ARTICLE: Staying focused on the end goal Last week I posted an update on the 12 week 4321 challenge and on a personal level reflected on a very busy and pretty stressful week. Both of these events made me realise… Continue Reading →

My Food Plan 15-7-17

ARTICLE: MY FOOD PLAN 15-7-17 It is Friday and on schedule here is my weekly food plan. No real events this week so it is an easy week to plan. Saturday night has been left open at the moment as… Continue Reading →

Workout 12 Weeks 9-12

VIDEO: Workout 12 Week 9 Here we go the final workout of the 12 week 4321 challenge! This workout is completely different to all the others we have done. The objective is to complete the circuit as many times as… Continue Reading →

Workout 11 Weeks 9-12

VIDEO: Workout 11 Week 9 Today we are back to a big HIIT workout and I would say that this one is simple but effective! Check out the varying levels for each exercise, some exercises become single arm or single… Continue Reading →

Workout 10 Weeks 9-12

VIDEO: Workout 10 Week 9 Leg day today and it is a toughie! This video is quite long but the longest portion is at the Masters stage because the exercises at that point need a bit of explanation! At each… Continue Reading →

4321 Exercise of the Week: Advanced Sit Ups

Advanced Sit Ups Sit ups are always a popular ab exercise, but after a while they can become pretty straight forward and often we can end up doing large sets of them to keep the difficulty level up. Well there… Continue Reading →

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