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BASIC DAILY/WEEKLY ROUNTINE (VERY BASIC...)

WORK

830- 5PM WEEKDAYS

TRAINING

MONDAY - FRIDAY 7-8AM

LEG (SQUATS/LUNGES/DEADLIFTS) SESSION

CHEST/TRICEP SESSION

BACK SESSION

AB/SHOULDERS

ONE FULL BODY CIRCUIT (ANYTHING FROM CHINS, ROWER, PUSH UPS, BENCH HOPS, LEG RAISES, BOX JUMPS....)

*45MINS +15MINS STRETCH

WEEKEND: 1-2 YOGA CLASSES

PM - BEACH/WALK WITH CHANCE (PUPPY PRIORITIES)

SLEEP - 6-8HRS *I ALWAYS NEED 8HRS OR IM A ZOMBIE BUT SOMETIMES I JUST DONT GET IT. DAMN TV SERIES ADDICTIONS. ONCE IM ASLEEP, I DONT WAKE UP UNTIL THAT ALARM GOES OFF.

FOOD/SUPPS

MONDAY - SUNDAY

MY GOAL IS JUST TO DROP SOME BODYFAT ATM (like 2kgs)AND TO MAINTAIN MY LEAN MUSCLE I HAVE BUILD. I WILL REVIEW IN 2 -3 WEEKS TO SEE HOW I LOOK/FEEL/PERFORM AND WHERE TO GO FROM THERE. I DO NOT BELIEVE ANYTHING IS SET IN STONE OR IN 'DIETS'- YOU NEED TO TRY SOMETHING FOR A LONG TIME AND SEE WHAT WORKS FOR YOU. LIVE AND ENJOY.

AVG- 1600 CALS (NEVER UNDER AND NOTE THIS IS A GUIDE ONLY - I JUST MAKE SURE I EAT ENOUGH AS I GET BUSY WITH WORK, CATCH UPS, APPOINTMENTS AND FORGET)

WEIGHT TRAINING DAYS

P145/C179/F80

REST DAYS

P145/C53/F24

*will change and are approx only

SUPPS: BCAAS, MAGNESIUM, PROBIOTIC, ZINC, VITA C, MULTI V, GLUTAMIN,E GREENS, FISH/KRILL OIL, OCCASIONAL PROTEIN SCOOP

REALLY THE KEY IS TO PREPARE AND PLAN. I LOVE COOKING MY PROTEINS. I MAINLY COOK ON SUNDAY AND WEDNESDAYS. I HAVE LEARNT ALL DIFFERENT RECEIPES AND TIPS FROM WWW.LIVINGBEAUTY.COM.AU AND HAVE BEEN COACHED BY AMELIA (AND OTHERS FORM DEANNE MURPHY WNBF PRO, AARON KOHN IFBB WA WINNER, PAUL ELISEO, EVOLVE, ROB JARRETT BIOSIGNITURE, JOSH SMITH FROM MITISE, JAMES NEWBERRY CROSSFIT, OBI OBADIKE MOST RIPPED FITNESS MODEL WORKSHOP, AMBER WALKER WORKSHOP WITH AMELIA, WORLD BEST BODY 2X) ALL SINCE 2010. THEY HAVE ALL TAUGHT ME SO MUCH. ALWAYS LEARNING APPYING AND MOST OF ALL STAYING HAPPY. LET THIS BE OUR YEAR!

I TALK OPENLY IN MY WORKSHOP WHICH IS ON THIS SUNDAY IN ADELAIDE! gemmalivingbeauty@gmail.com

I CAN DO MORE UPDATES LIKE THIS WITH SPECIFICS GOING FORWARD - JUST SAY WHAT YOU WANT TO KNOW :)

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Gemma Dawson

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  1. Re: BALANCE.... WE FOUND YOU! (also when am I competing next)

    See you up at the Asia Pacific's Gemma... We look foward to hearing about your journey with your prep...

    -- Maria McCarter

  2. Re: STOP BEING SAD AND KEEP BEING AWESOME

    Brilliant

    -- Rik Kamana

  3. Re: THE OFFICE VS ABS

    Hey Gemma.. I really enjoy reading your blog. Good luck at the Asia Pacifics :)Lauryn

    -- Lauryn Meredith

  4. Re: THE OFFICE VS ABS

    Hi Gemma great blog. see you in a few weeks up in Adelaide :)

    -- Maria McCarter