RACHFIT'S JOURNAL

Morninnnnnnnnnnnnnnnnnnnnnnng!!!

Gone from her journal but not from our hearts!!!!

A cheesy quote from something or other that I have no clue about but shamelessly nicked as I have no originality of my own!!!!!!...

Have a great day missis...and when you gonna have a day off!!!...luvluv..xxxxx

Morning Rachey,

...holy mother of all gummi bears!!!  I did a short post!!!!!
 
Quick, call 911!!!!

No cheesy quote from me just:

"Get your A**** back into this journal and report in"

AWOL.................     x x x

Kels Journal to The British NPA Finals 2011:  http://www.muscletalk.co.uk/Kels-Progress-Journal-m3844897.aspx
 

Rachey....Rachey.....wherefore art thou Rachey?

whether it is nobler in the mind to suffer the slings and arrows...oh soz!!! did I go off on one then?

That's what you get for dissapearing!!!! mayhem...lol

Here I am again!  whooo hooooo for me....don't care, never did and not starting now!!!....

RACHEY RACHEY RAAAAAAACHEEEEEEEEEEEEEEE!!!



...clears throat...

"tie a yellow ribbon round the old oak tree#
It's been three long years, do ya still love me.
If I don't see a ribbon round that old oak tree,
gonna get on the bus, forget about us and put the blame on meeeeeeeeeeeeeeeee, if if I don't see a yellow ribbon rouuuuunnnnd that oooooold oak tree"

do do do do be do be do...da da da da!

hahahahahaha........serves you right for going!

are you cross now?... ...lol

Kels Journal to The British NPA Finals 2011:  http://www.muscletalk.co.uk/Kels-Progress-Journal-m3844897.aspx
 

Ha hahahaha...Kels and me...she says potato and I say potato and chips and roasties and veggies and custard for afterwards and then a walk in the park and then a snooz on the sofa with some cheesy filum!


See what I'm gettin at?.....lololol

Awweeeee...sorry Rachy...playing silly buggers!  :)

HAHAHAHAHA Laughing loudly to myself in a hotel room in Stirling!!!!
Is ths my journal or what??????
AWWWWW I feel so loved, missed and wanted now-thanks you guys.

DONT even think about hiding my jeans big boy!
NG you kill me ever time I read your posts-dont ever stop or change please.
Welshy big hugs right back at ya!
Kels nicking my training techniques eh? well thats okk cos I nick yours. mwa mwa

So I managed to get a shoulder and leg session in this week AND Dazc rode my bike to support me running a 13 miler this morning!!! YEY!!

Am taking ma, pa , neice and 2 nephews away to Scotland for a week. Poor Dazc I will be home soon gorgeous!!

great to hear from you all guys please keep posting, I love it and it makes me feel good to read your posts so thank you all xxxx 

i will be back on your too as soon as I get some time ;)

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

YAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAYYYY!!!!

Good to hear from you missis!!!.....I miss youuuuuuuu..

Take care...  ...xxxxxxxxxx

Phew she's alive!!  Have a great time in Scotland we'll look after Daz for you - keep well and post soon x x

Kels Journal to The British NPA Finals 2011:  http://www.muscletalk.co.uk/Kels-Progress-Journal-m3844897.aspx
 

Yeah Dazc is beinga rightgrumpy ole twiddle head....I'm gonna WHUP his behind if he don't get a grip!!!!...he needs some TLC from his woooooommmmmaaaaaan!!!!...ya know to let the tension out!!!....lololol

EEEEEEEEEEEEEEEEEEEEEEK!!!!!! how vewwwy vewwy dare I!!!!!!

Feel free to punch me on da hooter next time we meet!!!...lol...xxxxx

hahahaha hello ladies !
Thanks for looking after me man and I will be back next week!
Got out for a run this afternoon along the beach front!!!!
OMG lush! Wish you were with me NG and Kels could have a coke waiting for us at the beach bar!! hahaha
xxx

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

hahahaha hello ladies !
Thanks for looking after me man and I will be back next week!
Got out for a run this afternoon along the beach front!!!!
OMG lush! Wish you were with me NG and Kels could have a coke waiting for us at the beach bar!! hahaha
xxx

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

Morrrrrnnniiiiiiiiiiiiiiiiiiiinnnnnnnnnnnnnnnnnnnnng!!!!

Awweeeee...a run along the beach front...you lucky thing!!!..it's soooo great isn't it?...i go down to the sea front often and just jog along in the fresh air...brilliant!!!  wouldn't say I was a runner tho'...more of a lolloper, with the slight distraction of chasing dogs and wanting to pick up pretty pebbles and "oooohhh did you see that wave come in?"....hahahaha...I think running with me would seriously have you running for the nearest hospital bed for treatment!!!...hahahaha

AND....I think it would be much better if we MADE miss Kels come with us on the run, cos we all know how much she JUST LOVES CARDIO!!!!!!!!...hahahahaha.....now that would be fun!!!!!.....hehehehe...soz Kels....being naughty!!!

Have a great day Rachey!!!!!...xxxxxxxxxxxxxxxxxxx

Hey NG got an 8 miler in this morning along the beach and a golf course with nobody around in glorious sunshine...beautiful!! Almost makes me want to move to near the coast!
Catch up soon matey xx

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

Hey there Rachey,  sound lovely.....you can't beat it can you?......I think you should move down here!!! we can go running along the prom like Derby and Joan!!!!....and I can show you my fave cake shop which is run by a  bloke who loves the queen and when the anthem is played, which is often!! he makes everyone stand up for it, no matter what and if you don't you get kicked outta the cafe!!!...hehehehehehe...you might know I would love going to somewhere like that!!! totally off the wall...lolol...berluddy great!!!..and....and......we could play sandcastles and stuff!!!! or are you too old for that....lol.....hahaha

awweeeee......lol........hope everything is ok with you Rachey.......take care love..xxxxxx .....

mmmm you will have to have a word with Dazc about moving to you matey!
managed to find a little spit n sawdust place this afto. So got this in:

Shoulder press 12kg x 10 x 4 super setted with French press 12kg x 10 x 4

DB chest press 12kg x 10 x 4 super setted with assisted pull ups 15kg x 10 x 4

Squats 20kg burns 12 x 3 super setted with Bicep curls 20kg x 10 x 3

Was great just to push some steel around. I hate not being able to train regularly. Can run anywhere pretty much but gyms are not quite so easy to access.

Catch up soon x

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

Mmmm you will have to ask Dazc how he feels about that move matey!

Managed to get to a spit n sawdust place this afto YEY!!
So did this:

Shoulder press 12kg x 10 x 4 super setted with French press 12kg x 10 x 4

DB chest press 12kg x 10 x 4 super setted with assisted pull ups 15kg x 10 x 4

Squats 20kg 3 burns x 12 x 3 super setted with bicep curls 20kg x 10 x 3

So good to push some steel around.
Hate not being able to train, I can run anywhere but weights is not such an easily accessible pass time.

Back home Tuesday so back on it then though!!

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

just squeezed a sesh in at the hotel in Lancaster!

DB shoulder press 12kg x 10 x 4 super setted with French 16kgx 10 x 4

Bicep curls 10kg x 10 x 4 super setted with SLS 6kg x 10 x 4

SLDL 50kg x 10/60kg x 8 x 2/50kg x 10

HOME tomorrow!!!!!

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

Hey there missis!!!

you don't wriiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiite,
you don't caaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaalllllllllll!!!!

hahahahahaha.....whooo hoooo

Rachey in da house, rachey in da house
eeeeee iiiiiii enjiooooooo  rachey in da house...

oh! soz did i just mix up a rap with a rhyme?...errrrm...errmmm....ahem...maybe...so what if i did then...sue me why dontchya!!! pft!!...lolol

Awweee....Rachye...just having a muck.....soz!!!...luvluv....xx

"I promise from the heart of my bottom to do training talk for at least 2 posts per year in Racheys journal"....






(if bribed with red gummi bears)
...ahem....ooooh! soz did i type that out loud?..lol

hahaha hey NG you can post whatever you like in here mate! Only me you and Kels read it anyway...occasionally a few others.

My gym!!
Hooray!

Incline chest
30kg x 10 x 4
Seated chest press
25kg x 10 x 4
Flat flys
10kg x 10 x 4

Abductors 40kg x 12 x 4 super setted with kneeling piriformis work 20kg x 12 x 4

Adductors 40kg x 10 x 4 super setted with kneeling internal rot work 15kg x 12 x 4

NEEEEEEEEEEED to go running!!!!!!!!!!!!!!!!!!!!!!!!!!!

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

sorry i still havent had time to get around to your journals guys......just a quick one:

DB shoulder press 12kg x 10 x 4
B/O DB wide row 10kg x 12/12kg x 8 x 3
Rev pec dec 35kg x 10 x 9 x 8 x 8
Full range lat raise super setted with full flexion lat raise
5kg/7kg x 10 x 4 each
Wide DB shoulder press super setted with B/O flys
6kg x 10 x 3
hope to get a run in tomorrow if the rain isnt too bad!

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

Yesterday evenings routine:

DB bicep curls
10kg x 10 x 4
concentration curls
8kg x 10 x 4
T bar cable curls
23kg x 10 x 2/30kg x 8 x 2

French press
16kg x 10 x 4
Dips
10kg plate x 10 x 4
T bar over head cable press
23kg x 10 x 4

Long run tomorrow ...yey!

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

Completed 13.1 miles this morning in rain, sun and wind! Great training session ready for the Robin Hood in 2 weeks time!

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

how long did the 13 mile take you?

it was just training run and I did intervals so it took 1hr 45 mate
My PB is 1hr 31 but I doubt I wil beat it this year. Bust my ACL last year a week before the race and have spent the last year training to avoid having the surgery that I was advised to have.
So I am hoping for sub 1hr 40 this year if I feel good on the day :)

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

Two classes last night, one tonight and a shoulder workout!

Db shoulder press
12kg x 10 x 4
B/O wide DB row
1kg x 10 x 4
Full range lat raise
6 kg x 12 x 4
DB shoulder press
12kg x 10 x 4
Tricep & normal push ups x 100 total during class     
OUCH!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

Berludddddddddddddddddddddddy Helllll!!!!!!

i wuz just off searching all the way down the bloopin' pages for your journal and as I give up in frustration...HERE YOU ARE ON THE FRONT PAGE!!!!

lololol....how are you missis?...doing ok by the look of it...I'm still ill and totally piseed of with myself...nearly 2 weeks out of the gym now and can't go back until next week dammit!!!!...weak as a kitten....

Take care youuuuuuuuuuuuuu....luvluv..xxxxxxxx

RACHEY RACHEY RACHEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE!!!!

Saturday night and here I am....durrrrrrrr........hope you're ok missis...I was reading your interview...I didn't realise your business was sooooooooooooooooo big!...my goodness...you won't have time at all to be buggering about on here with us for  much longer if you carry on at this rate...which is great for you obviously!......tell me now...will I have to pay to talk to you soon?...lol.... .....

NG I would never charge you matey!!!
but yes it is getting rather hectic.

Did a speed run sunday morning 5.5 miles in 7.4 min miles so feel a bit more confident about doing a reasonable time at the race on sunday.
Training is on hold yet again for recovery week
:(

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

**** me you're fast!
xx

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

morning Rachey....bloopin 'ell luv!!!!!  that time is foooking immense!!!!  I'd love to come running with you but holy ****!!!! that would take me about three hours!!!!!....oh my god!!!...I'm wishing you well for Sunday Rachey.....you will do great!!  I just know you will...hey Rachey....I'm coming up to Notts for the show in Oct...would you have time to say hello to me do you think?..it would be really nice if you could....I'm checking out dodgy hotels in the centre so if you have time I'd love to buy you a coffee or something...but it don't matter if you're busy...I get that.....

HAPPY TRAINING RACHEY......Take care and have a humongous one of these..  .....

....ahem...clears throat....

"Gonna shine, shine like a star, shining so bright like the star that you are..wooooo woooo woooo..shine
into the future, spreading your light
wherever you are...."

hahaha......that's you on the run...blasting into the fresh air and knocking aside the others...RAARRRRRRHHHHHHH RACHEY!!!!!!!

lolol....  

hififi


**** me you're fast!
xx

not as fast as before losing my ACL Fi! :(

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

Northerngal


morning Rachey....bloopin 'ell luv!!!!!  that time is foooking immense!!!!  I'd love to come running with you but holy ****!!!! that would take me about three hours!!!!!....oh my god!!!...I'm wishing you well for Sunday Rachey.....you will do great!!  I just know you will...hey Rachey....I'm coming up to Notts for the show in Oct...would you have time to say hello to me do you think?..it would be really nice if you could....I'm checking out dodgy hotels in the centre so if you have time I'd love to buy you a coffee or something...but it don't matter if you're busy...I get that.....

HAPPY TRAINING RACHEY......Take care and have a humongous one of these..  .....

....ahem...clears throat....

"Gonna shine, shine like a star, shining so bright like the star that you are..wooooo woooo woooo..shine
into the future, spreading your light
wherever you are...."

hahaha......that's you on the run...blasting into the fresh air and knocking aside the others...RAARRRRRRHHHHHHH RACHEY!!!!!!!

lolol....  

hey I would LOVE to meet you (dont drink coffee though so maybe a coke?) and let me know when you are staying and what you are looking for ie B&B or premiere hotel etc
I would offer you a room but thats all I have!!! rooms!!! and a half built upstairs bathroom!!
Not sure if I wil find the time to finish it all before Oct even though its ages away. You know my schedule!
BUT if you want me to screen you while your here I most certainly will matey and you can owe me in spare gummys :)

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

Well I just did my last sesh of the week  :(

DB shoulder press
10kg x 10 x 4
B/O wide DB row
10kg x 10 x 4
DB shoulder press again
10kg x 10 x 4
B/O wide DB row
12kg x 8 x 4

roll on next week and proper training back!!!!!

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

Morning Rachey....lol @ you missis!!!  I wouldn't expect you to offer me a room....i didn't mention it for that purpose...I'm very independent and I don't ask favours...I really don't....not my way at all...but I would luv luv luv to buy you a COKE!!!! even though i would tut whilst giving it to you even though I would be drinking double triple strength coffee which is just as bad!!...lolol..hypocrite that I am......I'm checking out cheap hotels at the moment...the one I have in midn is called the Strathdon...it's only for 2 nights and it seems reasonable...and in the centre...bit worried about traipsing around on my own but if it's near the venue I'll be ok.....

and...on the subject of screeing...i would most welcome one...my back is agony since that dumbkopff run me over at the gym....but I must pay you the going rate....I've said before I'm not a taker.....and I appreciate your knowledge and experience.....your help would be invaluable to me cos I'm worried my training may suffer if my back doesn't sort itself out....grrrr.....oh my god!!!!  I did a serious post....bugger it!!!...and it's only Wednesday too!!!..hahahahaha.......Take care missis...xxxxxxx

Northerngal


Morning Rachey....lol @ you missis!!!  I wouldn't expect you to offer me a room....i didn't mention it for that purpose...I'm very independent and I don't ask favours...I really don't....not my way at all...but I would luv luv luv to buy you a COKE!!!! even though i would tut whilst giving it to you even though I would be drinking double triple strength coffee which is just as bad!!...lolol..hypocrite that I am......I'm checking out cheap hotels at the moment...the one I have in midn is called the Strathdon...it's only for 2 nights and it seems reasonable...and in the centre...bit worried about traipsing around on my own but if it's near the venue I'll be ok.....

and...on the subject of screeing...i would most welcome one...my back is agony since that dumbkopff run me over at the gym....but I must pay you the going rate....I've said before I'm not a taker.....and I appreciate your knowledge and experience.....your help would be invaluable to me cos I'm worried my training may suffer if my back doesn't sort itself out....grrrr.....oh my god!!!!  I did a serious post....bugger it!!!...and it's only Wednesday too!!!..hahahahaha.......Take care missis...xxxxxxx

 
Dazc and I will look after you!! Its my home turf so can pick you up and take you with us,if you want of course!?
ihave heard of Strathdon but never stayed there so cannot comment on it and I am not in Nottm this week to go and have a look but will check website in a mo.
 
I insist on doing you a full screen so that I can help a bit more even while you are living far away. We can discuss all the stuff you can do for me in return mate :)
So let me know when/if you book hotel etc
xx

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

Morning Rachey...whoooo hooooo...I feel brilliant this morning...did a ton of cardio and got that RARRRHHHHHH....bring it on feeling...hahahaha...today could be interesting....

Listen missis...thanks sooo much for the offer of a pick up , that's sooo very kind of you but the hotel seems to be in the town centre so hopefully not too far away from the venue so I should be ok..........and lol on the "what I can do for you in return for the screening"....awwweee  Rachey, I'm about as useful as a foooking chocolate fireguard missis...hahaha....I know it and I don't mind cos we can't all be geniussess in life can we?....hahahaha.....I doubt if there is anything I could do for you...hahaha....

Have a great day...the race is coming up very soon right?...I'm gonna be thinking of you on the day....you will be brilliant I'm sure....but ya know...a bit of luv and luck blown through the ether never hurt anyone ...and that is what I will be doing.....take care...xx

Morning....morgen....anyong hashimnika.....bonjour.....chow, svadhika hei......hola...howdy.....

Have a great weekend Rachey....may the wind blow at your back missis!!!.....errrrmmm.....that's not the "i've been eating too much of Dacz's broccoli" sorta wind by the way, ya know...the ACTUAL wind...from the sky I meant...hummm...why the foook did I start that I have no idea!!!...lolol...ah well....that's me alright!!!...lolol

Take care...xx

NG youre a star!
After the fit test I just did on myself I need all the luck i the world to edge a decent time on Sunday.
:(
but I have plans to GAIN SOME SIZE after this one and I will just have to go for my PB next Sept instead!

Cheer, shout and holler at me at about 11:45am Sunday when I will in the last leg of the race!!!
mwa mwa

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)