Nothing like the Fitness Expo/Filex to get the motivation back up and running. After the triathlon I had a bit of a lull where I just didn't feel motivated or excited about training - I felt that I was going through the motions and of course the emotions, which caused emotional eating... got to love being a woman right?!? I was self doubting myself and my abilities.. why is it when we are down we give ourselves a good kicking? Well no more of that.
So feeling back in control and motivated I have kick started the training again, I was still training but only 1 -2 weights and cardio a week.... with not 100% nutrition. It was the strangest feeling.
Have finished working part time as a trainer at Fernwood, have been there for 2 years, part time, with a full time job, bootcamp, my training and 1:1 clients... madness, no wonder I got burnt out and had no time to implement a training rotuine and nutrition plan that actually would suit my timetable and me.
I am 100% focused and movtivated to train hard and get the results I want.. which might mean I don't attend the same classes as friends for a bit as I want to do HIIT.... all I can say is thank god for my Tuesday PT session with Paul and my Thursday morning session with my great friend Sera... they both motivate me and keep me on track. Ok, Thursday's tend to be followed by a great breakfast at Peaberry's where we have great coffee and eggs on toast. Delicious.
So onwards and upwards... progress pictures to come in 4 weeks time.
Tuesday, May 4, 2010
Tuesday, April 20, 2010
Triathlon complete...
The BRW triathlon was on the weekend and it was a great day, the weather was gorgeous and turn out fantastic, the course is always good fun and makes the 400m swim, 10km cycle and 4km run fun!
So back into the good eating and training - had a session with PT today - which was NO legs.. yeah.... the calves/achilles still feeling the effects of the run. Today we did 100m sprints on rower, cleans with kettlebell (15kg) and then upstairs for some cable chest press/push up combo and seated single arm row w/twist and lat pulldowns before finishing off with some kettle bell work... felt strong and recovered... yeah.
Food
pre workout protein shake with oats
m1: eggs on wholemeal toast, strawberries
m2: almonds, banana
m3: chicken, avocado
m4: protein shake
m5: tofu stir fry
Have bodyjam rehearsals tonight! bring on FILEX
So back into the good eating and training - had a session with PT today - which was NO legs.. yeah.... the calves/achilles still feeling the effects of the run. Today we did 100m sprints on rower, cleans with kettlebell (15kg) and then upstairs for some cable chest press/push up combo and seated single arm row w/twist and lat pulldowns before finishing off with some kettle bell work... felt strong and recovered... yeah.
Food
pre workout protein shake with oats
m1: eggs on wholemeal toast, strawberries
m2: almonds, banana
m3: chicken, avocado
m4: protein shake
m5: tofu stir fry
Have bodyjam rehearsals tonight! bring on FILEX
Tuesday, April 6, 2010
Another weeek begins..
After a great long weekend,spending two days in Canberra, I am glad to be back on Sydney and ready to train my ASS OFF literally.Walked for two days of the three, about 35kms covered me thinks... I met friends yesterday at Centennial Park for a ride/run.... practising ready for the BRW Triathlon on 18 April.... two weeks away. Three laps of the 4km circuit ride, and then the run became a very brisk walk.. felt good.
Trained with my trainer this morning and boy did I feel those glasses of wine I had last night... I normally don't drink the night before I train, I just felt like A glass with my roast kangaroo and it went down too well..... hic.
So I measured and weighed myself - besides taking the pictures - great way to reflect on all the hard work I will be doing in the next couple months.
Current stats
Weight: 81.2kgs
BF% 29.2 (this is my home scale)
Bust 94cm
Waist 79
Hips 96
Leg 55
Bicep 31
My goal stats (rough with measurements, not sure of actual cm loss.)
Weight: 71kgs
BF% 20% or below... 19.7%
Bust 84cm
Waist 69
Hips 87
Leg 50
Bicep 27
I am excited ! I am intrigued why the fear of SUCCEEDING makes us stop in our tracks, and sabotages us? Will friends/family or society think less of us if we are SUCCESSFUL in our fitness goals? Why is the fear of the unknow such a controlling area? I would like to think that any athlete when they started had that fear, but the drive, motivation to train hard and winning a gold medal or competing in front of thousands stop them? Well it won't stop me either.. my gold medal will be the smile on my face when I look FABULOUS and have reached my goal.
My training today was great - Paul started the session with rowing, for 12 seconds, then clean and press with 12kg kettlebells followed by push ups on the kettlebells - did this 4 times... what a way to get the body warm and heart rate elevated... we then went onto front bar squats, behind squats and sumo squats with 20kg bar and then he added weight... 4 times through... 10 reps... then onto full body pull ups with the band... with squats in between, 4 sets...then to finish some kettlebell two arm swings, followed by one arm swings and then some swing/rows... I was literally was feeling sick (gorgeous protein/oat muffins I made last night, and wrapped in glad wrap had ants all through it by this morning.. gross). So banana and gatorade only fuel and not enough.
Trained with my trainer this morning and boy did I feel those glasses of wine I had last night... I normally don't drink the night before I train, I just felt like A glass with my roast kangaroo and it went down too well..... hic.
So I measured and weighed myself - besides taking the pictures - great way to reflect on all the hard work I will be doing in the next couple months.
Current stats
Weight: 81.2kgs
BF% 29.2 (this is my home scale)
Bust 94cm
Waist 79
Hips 96
Leg 55
Bicep 31
My goal stats (rough with measurements, not sure of actual cm loss.)
Weight: 71kgs
BF% 20% or below... 19.7%
Bust 84cm
Waist 69
Hips 87
Leg 50
Bicep 27
I am excited ! I am intrigued why the fear of SUCCEEDING makes us stop in our tracks, and sabotages us? Will friends/family or society think less of us if we are SUCCESSFUL in our fitness goals? Why is the fear of the unknow such a controlling area? I would like to think that any athlete when they started had that fear, but the drive, motivation to train hard and winning a gold medal or competing in front of thousands stop them? Well it won't stop me either.. my gold medal will be the smile on my face when I look FABULOUS and have reached my goal.
My training today was great - Paul started the session with rowing, for 12 seconds, then clean and press with 12kg kettlebells followed by push ups on the kettlebells - did this 4 times... what a way to get the body warm and heart rate elevated... we then went onto front bar squats, behind squats and sumo squats with 20kg bar and then he added weight... 4 times through... 10 reps... then onto full body pull ups with the band... with squats in between, 4 sets...then to finish some kettlebell two arm swings, followed by one arm swings and then some swing/rows... I was literally was feeling sick (gorgeous protein/oat muffins I made last night, and wrapped in glad wrap had ants all through it by this morning.. gross). So banana and gatorade only fuel and not enough.
Thursday, April 1, 2010
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..
FOOD
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.
FOOD
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.
Stats....
Weight: 81kgs
BF% - 27%
Measurements to come tomorrow.
Bust
Waist
Hips
Thigh
Bicep
GOAL WEIGHT/BF
Weight: - 70kgs
BF% - 19%
BF% - 27%
Measurements to come tomorrow.
Bust
Waist
Hips
Thigh
Bicep
GOAL WEIGHT/BF
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.
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)
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.
MY GOAL
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!!
http://www.bodybuilding.com/fun/trans_f.htm
THE PLAN
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
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.
MY GOAL
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.
http://www.bodybuilding.com/fun/trans_f.htm
THE PLAN
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
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