Rosie Burr
patreon
Training Bali
🕑 Added 2024-10-10 06:17:31 +0000 UTCGood afternoon all,
I hope you are having a lovely week so far :).
This week has been busy as always!! I think we are finally getting to the point where routine is becoming its own. It always takes some time to find/ perfect the optimal routine for my training and nutrition, which contributes to all my goals and leaves little room to drift/ go off course.
I am fortunate to have meal prep restaurants in Bali. My diet is always slightly different depending on location. Still, I have been working to find the best diet that energises me, meets all my macro and micronutrient requirements, and fuels my training and physique goals without leaving me hungry- a tough ask 😛. We are almost at that point.
Breakfast is included in the place that I stay, so I always have my first meal after I have trained my first session, usually around 10/11 am (I can't eat first thing and prefer to practice intermittent fasting- albeit I have a double espresso before I train). After my workout I have poached eggs and veg on sourdough and a black Americano. Then, my second meal is usually around 2-4- (Chicken, potato, or rice and veg), depending on work and training. My 3rd meal is around 6-8 pm (Salmon or steak, eggs, veg and potato or rice and often a healing/ turmeric drink). I ensure adequate protein with each meal, and I have cut out sugar (as my body doesn't respond well to this, and it always leaves me feeling more hungry).
Nutrition is essential to all my goals and takes time to refine and discipline to implement (especially when there are so many temptations!!). My nutrition strategy has evolved over the years, and my desire to see food as fuel is fundamental to me as an athlete. My general strategy is 1stly protein with each meal and vegetables, no sugar or dairy(they don't sit well with me), and sticking to whole foods— no chemicals/ processd food. I am not calorie counting, but I am intuitive with eating what I feel works best for my body.
My fitness goals are to maintain my physique while increasing fitness and strength for Hyrox and improving handstands/contortion and movement. This requires a lot of structure—it is a full-time job to achieve all these goals simultaneously, but I love the challenge. However, it does mean I have to be very intentional about everything I do and how I go about each day.
Two weeks ago, I started with a Hyrox coach, but I decided that I would prefer to structure my training. I know my strengths, weaknesses, and how my body responds to exercise and recovery better than anyone else. I also love learning as much as possible with training modalities, so it just made more sense to design my own training plan. With every location I travel to, I think about the purpose behind that particular training setup and cycle of my training- (obviously, in the past, it has been a lot more focused on bodybuilding goals- and now we are transitioning to Hyrox). I have a slightly different approach/ focus of training in each location I stay in, depending on gyms, classes, climate, and terrain for outdoor exercise (running/cycling). But the long-term overriding goal remains the same. For example, in the UK, I cycle everywhere and like to run outside; however, I don't tend to do any fitness-based classes for cardio. In Thailand, most of my cardio is done during fitness classes. I put a lot of thought into these aspects and how I choose certain places I go to.
My weekly training structure in Bali is as follows:
At the moment- a strong focus on Strength sessions-
2x Upper Push
2x Upper Pull
2x Leg- 1x Quad and Hams 1x Ham and glute focus
* With these sessions, I aim to increase the weight lifted—sets/ reps—and perform exercises with intensity and precision, including compound lifts and accessory movements. I am increasing my strength for Hyrox while maintaining an aesthetically optimal physique for handstand and movement performance.
Class sessions- cardio sessions-
2x Hyrox-specific sessions
1x Cardio endurance session - different ergs machines
2x Functional fitness sessions- CrossFit style
1x long run a week
Handstand/contortion session
5x Handstand conditioning/ handstand play + contortion sessions mixed with core
Daily morning movement and meditation 🧘♀️
I hope you are all well, and I'm sending you so much love!
This weekend I will be filming in Batur!! I am so excited to bring you all along.
Have a wonderful and productive day much love R xxxx
❤️✨🫶🌳🪄💪🏼🧘♀️ 🤸 🥰
Comments
CP
Love the pictures from the photo shoot!! Hope you’re having fun! 🤩
Rosie Burr
Years of learning through experience!! And I love being able to share this 🙏🏼 health, nutrition and fitness is so important ❤️💪🏼✨
Rosie Burr
Thank you Andy 🙏🏼 and I will share more with nutrition side if interested/ helpful ☺️❤️
Andy
Hi Rosie thanks for the pictures. You are looking wonderful. I also practice intermittent fasting----but not the contortions!! Thanks for the details about your meals. I love all the stuff you mention. I hope you continue to enjoy good health, and that you achieve all your training goals in the coming week. Take care!
beefrubblez
Wow, you defo know what you're doing with your fitness, nutrition, and achieving your goals Rosie!! 🤯👍🏋🏼♀️🤸🏼♀️🧘🏼♀️✨ I'm no athlete myself, but I can defo appreciate the time, effort, and thought you put into every aspect of your life! It is truly inspiring to witness and I think it's incredibly powerful for anyone to apply to their own life and personal passions! Thank you sharing all your knowledge and experiences with the world and helping people believe in themselves and what they want to accomplish in this life! 🙏☺️ Hope you have a wonderful rest of your day! Much love and respect to you always! 🫶🤗 Also Yaaay!! I can't wait to travel to Batur with you this weekend!! 🙌😃✨🌴🌄🌞💃🏼🤸🏼♀️🙆🏼♀️🧘🏼♀️🌅🌕🌴✨
