15/07/2023
Current shape + Nutrition + Training update ✨
I haven’t done one of these in a while, mostly because I don’t like to talk about myself 🤪 but I do get a lot questions on what I do to maintain my physique all year around so here we go
Current weight: 135 lbs
Height: 5’6
🏋🏻♀️ Weight training: 5x/week 60-90 min/ session.
I train fasted.
New training split: 2 lower, 2 upper + 1 full body
🏃♂️Cardio: Zone 2 cardio 2x/ week (1 on a non -training day + 1 post workout)
+ my daily step target 8-10k & I’m upping it to 12k tomorrow for my new challenge.
🥘 Nutrition: still intermittent fasting. I eat 2-3 solid meals + a protein shake. My fasting window varies anywhere between 12-18 hours. Not counting calories or macros, I only track my protein intake (120-140g) & my fat and carb intake varies depending on how I feel, what I crave, activity level etc.
🧘🏻♀️ Rest/ Recovery: I take 1-2 rest days/ week, where I don’t even touch weights. 1 rest day is a must for me and if I need more I add more.
😴 Sleep: 6-7 hours. I struggle the most in this department. I have a REALLY hard time sticking to my bed time, but working on it.
🍹Alcohol: I don’t drink alcohol - not because I can’t, I just don’t enjoy it. My hubby doesn’t drink either so it works well🤝🏽 We both like good food tho & eat out a couple of times/ week
🎯Physical Goals: I’m happy with my current shape, not trying to lose or gain.
I feel like I have hit a sweet spot where I feel great. It took me quite some time to reach this point, considering my years of competition and maintaining extremely low levels of body fat. I’ve struggled with body dysmorphia for a while, but now I genuinely feel great in this phase. I train hard & eat balanced meals because this is what makes me feel my best.
I’ve been doing all my challenges with my because having a structured plan + our amazing community keeps me fired up. I used to be too lazy to write programs just for myself, but now that's all sorted 🤝🏽
Hot Queen Summer 2.0 started yesterday!
Are you with me Queens?
Late registration closes TONIGHT! ⏰👇🏻
https://linktr.ee/anita_herbert
