Thursday, 23 September 2010

PHA Training = Sweat Fest!

Hey hey, how's it going?
I'm posting now as I am going to my sisters for dinner tonight and wont have time later. Before i go on with my morning events I would like to say a big HELLO to all my new readers glad to meet you all : )

I woke up early to get ready for the gym, after a berroca and a peanut butter rice cake sarni I was ready to get my sweat on.............

30 minutes cross trainer - intervals L10/R8 - L4/R4

I then did my PHA Training and as I've been going on about this since coming back from my course I thought I better explain to those who don't know this system:

So how does P.H.A Training work?
The theory behind a P.H.A workout is simple. By alternating upper and lower body resistance exercises, interspersed with short bursts of CV activity/Active rest, your heart rate remains elevated throughout the session, which conditions the heart whilst the resistance exercises tone and strengthen all around the body.By alternating between upper and lower body exercises, the heart has to work harder to shunt blood from one end of the body to the other, which is enhanced further with bursts of CV training which is great for burning unwanted fat cells. Combine that with a warm-up, cool-down and assisted stretching and you have a formidable training package, compressed into a 60 minute session. 2-3 P.H.A sessions a week can make significant improvements to your all-round conditioning.

The benefits:

All over muscle conditioning
Raises your metabolism
Burns fat more efficiently
Transforms your shape
Cardiovascular improvement
Improved posture
Saves time
You wont get bored
Better functional movement
Increases in core strength

My session:

shoulder press, squats, up right row
10kg barbell - 15 reps of each
star jumps, high knees, step ups
1 minute each

chest press, hamstring dead lift, lunges
10kg barbell - 15 reps of each
star jumps, twists, kick backs
1 minute of each

20 minute jog on treadmill
plank 1 min, side planks 30 sec x 2

Wow this was a killer workout but if you have time I definitely recommend having a go at PHA training!

I popped to the shop on the way home and got this lot for £8 which I thought was pretty good.
Bananas, blackberries, peppers, broccoli, beets, oats, olives (x2), ryvita and some marzipan : )

I got one jar of olives stuffed with almonds and one with garlic, yum!

After my beets last night I was hungry for more

Oh and I also got a fresh fig

I was really hungry after my crazy workout, enter a chocolate orange protein smoothie

Topped with puffed oats and raisins

Yum : )

A while later the doorbell rang and a parcel arrived for me! It was some sample packs of protein powders from Pulsin. I am in love with their products the raw energy discs are insanely good. I have never tried there powders though and I've even seen pea protein anywhere to buy so I'm excited to try these products.

I meeting a friend Steve for lunch (don't get excited its just an old work colleague!) then I'll go to my sisters and later eat dinner there. She has invited the girls round so we should have a fun night : )

Hope you all have a fab day, see ya tomorrow x x


Have you ever tried pea protein?

I'm a soy protein kinda girl but I'm always willing to try something new


  1. That workout sounds great, I might give something like that a try! I've never tried pea protein before, interested to hear what you think of it!

  2. You so should its a killer but well worth it! x

  3. ahhhh yay I love coming across Brit blogs! I dont have one myself (through lack of time, AKA laziness)

    I live in the London area (Twickenham) but I have cousins in Bexhill.

    Im doing sports science next year at uni but wanted to ask you what sort of personal training course your doing?

    Looking forward to reading more.


  4. Thanks for the info! I've never done a PHA training before but would love to give it a try.

  5. Wow! All that for £8GBP, you've got a great deat there; where is it?!

  6. Mmmm olives - I love 'em! Good shoppping haul. I have never tried pea protein (or any type of protein powder come to think of it). I'll be interested to see what you think of it.

  7. Yikes, that workout sounds tough! I've never tried pea protein, but have used rice. It's great for baking, but just mixed with water it's very chalky.. I'm looking into a non-soy whey alternative though, so will be interested to hear what you make of the pea :)

  8. i have pea protein but am scared to try it b/c everyone says it's very dirty tasting LOL


  9. Wow, 8£ for all that! would never ever happen here. I live in such an expensive country :(