Bikini body blast

It's that time of year again. The sun is peaking out giving us a taste for summer and the smell of sun cream is in the air.

Our summer holidays are upon us plaguing our minds while we look down at our winter pouch.

Because, let's face it, even the fittest of us do not keep up with our routines as thoroughly in the cold months. The drizzly mornings make us roll over rather than roll out of bed.

The Christmas chocolate, cheese and biscuits are still sitting heavily in our greedy guts.

But the short shorts are staring back from the dark corner of the wardrobe and we know it isn't long until we will need to whip them on.

So this is the way I ensure I have a good week. I get organised!

Forward planning is the key. It is essential in ensuring you don't get stuck on a night with nothing in to eat and the "goody cupboard" enticing you in.

Now trust me, I'm no saint. The plan below was faltered by the fact that today (Tuesday) we had a working lunch so we had to put on a spread for clients making it inappropriate for me to pop out of the meeting room to get my packed lunch, and also, my boyfriends mum wanted to make us tea.

Obviously, you cannot dictate what someone else cooks for you. So Tuesday was a flop, but it is okay because you cannot let one day ruin the rest.

And in the grand scheme of things - one day is okay.

By planning and putting the time aside to prepare lunches and set your workout routines you can make sure the rest of your week is planned around your health and fitness schedule.

It might sound tiresome to some people but to enthusiasts alike, it makes life complete. And once you get in to the swing of it, you will enjoy it. Particularly when you see the results and feel yourself getting faster and stronger. But the final satisfaction comes when you strut down the beach, in the bikini you dreamed about all last year and couldn't face, with the confidence to match your hot bod!

Prepare! Prepare! Prepare!

Day	Breakfast	Lunch	Snack	Dinner	Workout
Monday	Scrambled egg and watermelon	Feta and avocado salad	Greek Yoghurt and banana	Broccoli and beef stir fry	Run, Chest and Abs
Tuesday	Protein and banana smoothie	Chicken and avocado salad with watermelon	Apple and nuts	Sesame crusted chicken fingers and courgette quinoa	Sprint intervals, and arms (Biceps and Triceps)
Wednesday	Scrambled eggs and watermelon	Courgette quinoa salad with tuna	Protein shake, apple, almonds	Salmon and sweet potato	Morning run, Legs and obliques
Thursday	Monkey nut yoghurt and granola with watermelon	Salad and fruit	Protein shake and nuts	Mexican quinoa	Morning Swim, Shoulders and Abs
Friday	Scrambled eggs	Tuna salad and fruit	Apple and yoghurt	Simply cook box	Back  and cycling

Free running

First of all I would like to offer my apologies for the month long hiatus. I have had some personal issues to deal with but I am back!

Throughout all my troubles running has been an escape, a place for me to feel free and lose myself in thought.

Just putting on your trainers and running with no knowledge of how far you might go or where, has been delightful.

Don't think I do that every time, most of the time I know exactly where I am running to, how far and roughly how quickly I can do it. But once in a while I just get out and go. Something I want to start doing with my bike too! Which has been neglected during the cold winter months.

From Alain Limoges on Flikr 

But one thing I really appreciate, is crisp winter sun blaring down while you run. It make's the run so refreshing.

I need it at the moment! I am so sluggish, I have not been eating very well and have had to limit my runs due to my ankle.

I tore the ligament in it last year and I felt it happening again. Something I learned from last year was if you can feel it twinging then rest it. You'll be out longer if you don't. It has been difficult and it does make me feel frumpy not getting my miles in but it is worth the rest. 

I intend on putting in a few miles in the coming days though so it will make me feel better. Tomorrow I am putting on my trainers and going with not a care in the world. 

One thing I have also noticed which is worth mentioning is my pace. I have added an extra minute per mile on to my average speed. This can be attributed to interval training and running with a faster partner. 

Happy running.