Tuesday, March 30, 2010

Training this morning was awesome

Really enjoying my PT sessions with Paul - he mixed things up this morning and started me on woodchopper moves on the cables, with pulldowns in between and single arm rows, then squats with double handle rows... I was loving all the back work and then he got out the band, ready for pull ups... It was a bit daunting at first... that initial fear... will I be able to lift myself, how much can this band hold? Will it snap.... I did 3 sets - the first one about 8, then 7, then 6... mixed in jump ups on the bench and squats with negative counting against the wall with the swiss ball and my newest friend, the kettlebell. Then kettlebell lunges and some turkish get ups to finish........ I was literally dripping with sweat... yeah!! I could of pushed a little harder, but it was still a pretty intense workout :) wonder what he will throw me next week after 4 day easter break>!

Monday, March 29, 2010

Food and training

Bodyattack class @Park Street - high intensity for 50mins... what a workout..


M1: oats with 3 egg whites
M2: rye with PB/skim latte, banana before class
M3: chicken breast/brown rice/broccoli
M4: rice cakes, almond spread
M5: chicken/tomato soup/veggies
M6: almonds/protein shake

Breakdown from CalorieKing:
You have used 1436 out of your net daily budget of 1800 calories and have 364 calories remaining. 27% of the calories are from fat, 36% from protein, 36% from carbs and 0% from alcohol.

Trying to eat at least 1600-1700 calories per day.


Weight: 81kgs
BF% - 27%

Measurements to come tomorrow.


Weight:  - 70kgs
BF% - 19%

Friday, March 26, 2010

Quote from Jason Grossman

Jason Grossman "Everything you need you already have. You are complete right now, you are a whole, total person, not an apprentice person on the way to someplace else. Your completeness must be understood by you and experienced in your thoughts as your own personal reality."

PMS, feeling fat ....

The downside to eating birthday cake and having thai twice this week is I am feeling very fat, bloated and full.... PMS time - blergh.  Makes me feel like a big oger!  My programme is out of whack and I had to move my PT session due to hayfever knocking me around earlier in the week. 

BUT saying that I have managed to do 4 cardio classes and a PT session this week (plus one swim)! So not too bad... just the nutrition and sleep....

Training session with Paul this morning was intense... I can feel that I am progressing and he is very impressed with my technique... did squats, front squats, cleans with bar (30kg) and then clean press with just bar (20kg)... I soo wanted to do it with the 30kg bar.... deadlifts 40kgs with some split jump lunges mixed in & then kettlebell single arm cleans, and then double kettle bell cleans... woah... woah...... then did some core work... full sit up reaches, then full sit ups with negative returns.... oucha magoucha.

Told Paul about my challenge - he is keen to help, asked if our training is going great - and I said totally, full body challenges really throw me every week, keeping the training one step ahead of my body.  I am looking forward to doing two sessions a week with him in May to really increase my strength.

Thursday, March 25, 2010

c is for cardio

Yesterday I did two classes and feel great for it today, will do another class today as have a big session with my trainer in the morning.... big weights work out on Sunday afternoon planned.. Monday REST day.

Researching nutrition to get more variety in my current eating plan - yum!  Looking forward to this challenge and cannot wait to see great results. 

Have lots of good fresh healthy food in my house and at work, so no excuses, have doubled up with everything so I have healthy snacks at work (rice cakes, almond butter etc)

Wednesday, March 24, 2010

Week 1 includes birthday celebrations

IT IS TIME - TO DO IT PROPERLY - COMPLETE the 12 week challenge.... to transform my body, loosing bodyfat and gaining muscle to transform my tall frame into a fit, toned athlete.

Will be blogging on here my food, training and feelings/re actions/challenges I face throughout the next 12 weeks. I have started it this week as no point starting next week... just keep putting it off you will never get anywhere.

The greatest hurdle is that Easter is next weekend. But for me... a good challenge. I am away so can eat healthy and train too.

Shift 10kgs/22lbs
Reduce bodyfat by 9% (current 26% on scale)
Transform the way I think about training, food and what I CAN ACHIEVE.
Sunday 13 June is the day to put up final pictures/blog posts.

Transformation Page on BB.com... yeah!!

Macro’s 40/30/30 - 2000 calories a day
Protein 800 calories/200g
Carbs 600 calories/150g
Fat 600 calories/66g

Main sources:Protein: egg whites, tuna, protein shakes, chicken, kangaroo, protein muffins, salmon, greek yoghurt
Carbs: brown rice, oats, sweet potato, rye wraps, rice/corn pasta, rice cakes
Fats: almonds, avocado, flaxseed oil, peanut butter (natural), occasional egg yolk in omelette/muffins, LSA
Other - bok choy, broccoli, green beans, capsicum, spanish onion, mushrooms, berries/banana with protein muffins (homemade), coffee, green tea

TrainingMonday - Day off
Tuesday - Personal training session W/Paul (olympic lifts/training)
Wednesday - chest/triceps & cardio (jam class)
Thursday - High intensity training/abs/core & cardio (jam or step)
Friday - Back/Legs & swim
Saturday - Shoulders/arms/abs & cardio (jam)
Sunday - Jam class or Rest

Other Weekly Commitments
Monday - Bootcamp Class AM, Fernwood PT PM
Tuesday - Fernwood every second Tuesday PM
Wednesday - Bootcamp Class AM
Thursday - Fernwood PT PM
Friday - swimming for triathlons
Saturday -
Sunday - STUDY

Sport Events18 Apr - BRW Triathlon
9 May - 8km Mother's day classic run
6 June - 8km MS run