Training whilst on holidays....

Ahh the holidays, time with the family, sleeping in and eating and drinking fabulous things.... all worth it after a busy and hectic year. I haven't gone to the "gym" since last Tuesday...so a week and already I am feeling those extra beers and good food from home...so am heading back to the pool tomorrow nice and early before all the kiddies get there :) will get on Dad's bike and ride down... outdoor pool, no heating here. Outside the temperature will be 40 degrees but the pool will be freezing...

Training Diary Week Six Friday

Pump it up! Did pump at 630am this morning, fabulous fabulous... increased weights on squat & track back ( 16.5kgs squat, 15kgs back) wrists were okay so will increase it again next week. Could do heavier on biceps but wrists,,,,,,

Feeling great today - look tired.. but feeling ok! Just taking my daily tablets, glucosamine (1500 complex - h as chondronitin and Zingiber), flaxseed caps, multivitamin!

Food Diary
pre exercise: apple, small protein bar
M1: pb on toast, soy piccolo
M2: tuna
M3: chicken, salad, avocado
M4: fruit, almonds
M5: dinner at social club party - oriental food

Am going to try try try to be good alcohol wise tonight - I have a great jam session at 10am tomorrow and need to be rested to go hard.
A week today and I will be in Perth!!

Training Diary Week Six Thursday

A week until I am on leave for 2 weeks!

Did jam last night at Randwick, I was so knackered after having such a busy day at work I was worried I wouldn't get into the class... but managed an awesome workout. Patty still rocks, even when she has had food poisoning most of the week and living off bread rolls and lemonade... she still performed 100%!

Am feeling tired today, not sure if it is do to busy schedule or the fact that there is a nasty virus going around that seems to have infected our team. Popping those vitamins and eating really well (lots of chilli, garlic) and craving berries!!

Training today, none, will walk home from work tonight if not raining. Felt that sleep was more important at 6am. It is my last night training the girls at Fernwood for a month, so will focus on them.

Tomorrow is pump and core - looking forward to that.

Food diary today - the usual oats for breakfast, protein - fruits, berries, protein shakes, chicken and salad for lunch with soup and vegies for dinner.

Training Diary Week Six Tuesday

As James Brown sang.... "I feel good.... I j knew that I would..." haha... that is what I was thinking when my alarm went off this morning at 535am... that I would feel better AFTER I have been to the gym. It is so very true.

So good, soo good...

Did pump class this morning, and pushed myself hard, I can go much heavier if I wanted to but my wrists give up before the targeted area (normally during squat or back track).... Good chest track today, pushed myself and I even did the tricep track with 5kg plates... noice. It still amazes me to see so many of the girls using 2.5kgs weights throughout the entire class - they didn't put their hand up that they were new, I actually wonder if they feel it... no matter where they are, girls still don't want to increase the weights..... still.... grr. If only they knew the amazing things it would do to their bodies...

So am going to do spin class after work, will fuel up in the next 8hrs and get a great workout in before I meet up with Stu, Jam, Sera, Kevin and Claire for dinner at Akaneya, one of my favourite japanese restaurants in Sydney. YUM! Sashimi... bring it on.

Training Today
Bodypump and spin

Food Diary
pre exercise: protein shake with berries (blended of course)
M1: oats, with protein powder, skim milk, strawberries
M2: cup of tea, apple and 1/2 protein bar
M3: tuna, rice broccoli, almonds
M4: pb on vitawheats
pre exercise: protein shake/carbs
M5: sashimi, salmon teriyaki (and maybe a little sake?!?)

Training Diary Week Six Monday

Feeling amazing after having a weekend off training - my body appreciated it this morning when I went to the gym and was raring to do my training. With only four weight training sessions left until I head to WA - I am keen to get some excellent sessions in.

Cardio session are also planned and will defnitely get in at least 7-8 sessions in before I fly out on the 18th December.

Must get on top of my nutrition and alcohol intake... the weekend went a bit overboard with wine... must control the urge to keep up with others.

Training today
Squats on bosu with bicep curl, shoulder press - 3 x 12 9kg dumbbells
Push ups with bosu - 3 x 12 (need to progress push ups)
Squats standing on bosu
Lunges with bicep curl - 3 x 12 7kg dumbells
Deadlifts 3 x 12 - 22.5kg bar
Bicep curl 3 x 12 - 17.5 kg bar
Sit ups - bosu ball
Back extensions, bosu ball
Horse, bosu ball

Food Diary
M1: oats, protein powder, strawberries
M2: pb toast, soy pic
M3: chicken, avocado, salad, flaxseed oil
M4: chocolate protein shake, berries
M5: fish, vegies

Training Diary Week Five Friday

Another great training day - am feeling strong, confident, healthy and defnitely am in control of my eating/drinking. Very proud of myself. I have to remember that I have a goal and that I am in the middle of the journey to reaching that goal, no one is going to sabotage that.

Today I did pump and core - awesome workouts, I could of gone heavier in squat and back track but find that my wrists give in before the target areas. I can work them harder next week on my back & leg days.

Core was good, really felt strong and lean.... good good good.

pre exercise - 1/2mint protein bar, apple
M1: pb toast, soy capp
M2: muesli with skim, fruit
M3: chicken wrap with salad, chilli
M4: yoghurt with fruit/oats
M5: pasta with mince and vegies
M6: handful of almonds

Training Diary Week Thursday

Trained well today - eating very well also.... feeling heaps better.

Today
AM
Bosu ball squats with bicep curl/shoulder press 2 x 12 9kg dbells
Bosu ball push ups 3 x 15
Lunges with bicep curl 3 x 12 each leg, 7kgs dbells
chestpress on swiss ball 3 x 12 9kg dbells
lunges 3 x 21
abs - leg and arm raise with ball 2 x 12
crunches 2 x 12
plank 2 x 1min30
PM Bodyjam 50min class
30min walk home after work at gym

Food Diary
pre exercise - protein smoothie with berries 250ml
M1: muesli with berries, nuts * wheatgerm, kiwi fruit and skim milk
M2: slice toast with PB, soy piccolo
M3: salmon, tuna sashimi
M4: white coffee, protein bar
M5: pasta with mince/vegies

the two week schedule....

Training Diary off track

Haven't blogged since last week - have managed to get busy at work and outside work, off track with the blogging.

Back on this week - have been training well, saw osteo on Friday for a good adjustment and have more movement in my lower back and neck - thanks Chris. SO this week I am focusing on eating well and training hard, have had a few hiccups with friends visiting from Malaysia and Perth (i know, excuses excuses) but still training and that is the main thing.

Two weeks tomorrow until I fly home it is crunch time - in those two weeks I have these hurdles:

Drinks at Blu Horizon on Friday 5th (train in morning)
Homebake on Saturday 6th (train early morning)
Sunday 7th Fernwood christmas party (off day training)
Tuesday 9 th dinner with Stu and Jam (train in morning)
Friday 12th EY social club christmas party (train in morning, go home to get changed)
Saturday 13th Secret santa picnic (train in morning)
Sunday 14th Nicks birthday drinks (train in morning)
Tuesday 16th Lunch with work and dinner with Celia/Bel/Tracy (trainin in morning)
Thursday 18th Fly to Perth - (day off training)
Saturday 20th drinks with Perth crowd - (train in morning)
Sunday 21st Fly to Tom Price -yay... mum and dad - the beer fridge will be stocked

My waistline is nervous about the above events. That is 10 events in 14 days, of which all involve alcohol and food. The two things that make me happy when I indulge but feeling guilty and going backwards in my training. So, I propose the following suggestion: eat well before I go to events, limit alcohol to 2 drinks only or none.

Training Diary Week Five Wednesday

Well I have hit the wall - this always happens, at least 3-4 weeks into a routine.... got home (just) last night after doing bodyjam at Market Street - I didn't know Amanda wasn't going to be there and we had the fill in guy... booooo - I tried to get motivated and managed to get one routine blasted - he was throwing in songs we had not done and they were crap, crap crap... I managed to get a workout (the reason for going really) but it wasn't fun. I was so knackered on the train home - calling stir crazy to order a nice basil/hot chilli stir fry for dinner - no way was I cooking anything and I felt like I needed a gooooooood meal.

So this morning I set the alarm clock for later and slept in, feel a little better for doing so and cannot wait until my osteo appt on Friday morning, my middle back and neck.... feels like it is just fused........................ boy am I going to be in trouble with Chris.... :) But it is all worth it, so far the results have been great, except for today my energy levels have been high and motivated.

MIght even cancel gym tonight and watch movie and relax... if I cannot get an earlier appt that is.... so not a positive post today...

Food intake good - oats for breakfast, protein powder, banana and skim milk, nuts for snack with soy capp, lunch left overs & kiwi fruit, apple for afternoon snack with protein bar (half) and kangaroo fillet and sweet potato mash with greens for dinner.

Training Diary Week Five Tuesday

Started off today with a good swim at Thorpedo pool with Lizzi - she is doing the ocean swim in February to raise money for Can Too!! I said I would love to help her gain further confidence in her swimming, so once a week when we can we will go swim - Lizzi has set goals to meet as part of her overall training for this swim.

I did about 22 laps... nice way to start the morning off, even if I did grumble and hide under the doona at 535am.snooze button please. One thing I did notice is that I am pretty competitive with most things I do - being a true aries - but even though I might sprint in the pool I don't normally time myself (maybe all those years of doing time trials...). SO this morning I set my PB at 45 seconds for 50m ( just under the time Libby takes to do 100m freestyle... great.. must keep training)!)!

Training today - 22laps (including 2 super sprints at 45 seconds... that hurt the lungs.....) & bodyjam class PM

Food Diary
pre exercise: slice burgen with pb
M1: 3 egg whites, one yolk burgen bread, kiwi fruit
M2: soy piccoli, muesli
M3: chicken breast, rice, broccoli
M4: protein shake, almonds
M5: tofu stir fry

Training Diary - Week Five Monday

Monday training diary - today felt good got up and went to the gym! Yes, on a Monday....

warm up
bosu squats with bicep/shoulder press 3 x 12 9kgs
lunges with bicep curl 3 x 12 8kgs
chest press 3 x 12 25kg bar
chest flies 3 x 12 7.5kgs dbells
push ups
abs with leg raises and medicine ball over head

Food
Pre exercise: small banana
M1: muesli with nuts, cranberries, skim milk
M2: apple, nuts
M3: brown rice with tuna, broccoli
M4: protein shake
M5: chicken stiry fry with vegies

Training Diary Week Four Sat/Sunday

I have managed to loose 2.5% bodyfat in the last two weeks - am I excited, thrilled - of course I am... I wasn't too concerned with my actual weight, but have managed to loose 1.5kgs also.... so bring on the next 3.5 weeks.... another 3-4% would be ideal.

Weekend was my time to rest, recover and revive my body - I know once I start a program I go all hard and don't look after myself (meditate, relax..... ) so Saturday I did jam only - and left straight afterwards - was soo tempting to do weights, but walked out and walked home (instead of train, just had to DO something)!

Met Claire for a breakkie and coffee - was lovely... then went home to do domestics and waiting for my grocery delivery - NOTE** the best way to know what you are eating is to order online, you aren't tempted.....

Weekend food
Saturday
pre exercise - protein shake
M1: poached eggs on rye, tomato and avocado - piccolo latte (soy)
M2: tuna/tomato
M3: tea and toast with pb
M4: goat curry and noodles

Sunday
M1: egg white and oat omelettte with strawberries
M2: fruit, almonds
M3: skim milk chai
M4: kangaroo fillet with sweet potato mash, beans

Had reiki massage on Sunday afternoon - noticing I have to eat my regular snacks... to keep meal intake up.

Training Diary Week Four Friday

Feeling gooooood today!!! Got up early and did Patty's pump and core class.... oh yea...... feeling it. Good way to start a Friday morning. Tomorrow I will do bodyjam :)

Food
pre exercise: protein shake
M1: oats, cranberries, nuts, protein, skim milk - skinny coffee
M2: apple, protein snack
M3: bulky chicken or tuna sandwich, almonds
M4: tuna
M5: stir fry tofu

Training Diary Week Four Wed/Thurs

Wednesday - trained hard did weights in the morning and bodyjam class in the evening... Great day, awesome.

Weights
Deadlifts 1 x bar (20kg) 2 x bar with 10kgs (30kg) x 12 reps each set
Pull ups on bar 3 x 12 (getting stronger.... felt great)
Close grip pulldowns 3 x 12, first two sets 35.5kgs, then did 1 x set at 40kgs....
bosu single arm row - 3 x 12 - 25kgs
full body push ups 3 x 12
upright rows 3 x 12 15kgs - can go heavier, but no bar available.... poor excuse really could of used dumbells
crunches 2 x 12
Bodyjam
class was great, good energy and I felt so light and really executed the moves well... felt fantastic after the class

Food
Wednesday
Pre workout: gatorade
M1: pb toast, picolo latte
M2: apple, almonds
M3: chicken, rice, broccoli
M4: protein shake
M5: kangaroo steak and sweet potato mash, broccoli (YUM YUM YUM)
Kangaroo is high in protein, iron and low in fat read more details.... click here
Food
Thursday
M1: egg on toast, extra egg white
M2: protein bar (small mint) white coffee
M3: chicken sandwich, avocado, salad
M4: apple, nuts
M5: prawn stir fry

Training Diary Week Four Tuesday

Slept well last night, trained my clients and one of my new ladies had a low blood sugar and took her a good 10minutes to come too - I hope she comes back to train with me and hopefully she feels better today, will send her a sms now to check.

It is so important to eat a couple hours before training, this is something I am trying to teach my clients - but they still think if they "don't eat" they will gain more results...... or they are "too busy" to eat but will still come and push themselves at the gym.

Am looking forward to doing a newsletter to give to my clients - hopefully to teach them and give them a few tips to handle the festive period.... the gym was so quiet on Monday night, it is starting to get slow already and christmas isn't for another month....

Today training - salsa tonight at establishment, our end of class celebrations, so dancing dancing dancing for a couple hours.

Food Diary
M1: oats, protein, banana, strawberries
M2: vita wheat with pb
M3: tuna, rice, broccoli
M4: fruit, almonds
M5: steak, vegies

Training Diary Week Four Monday

On track - had a cheat day yesterday and cooked a roast chicken with all the trimmings, and had dessert also... YUM.

Woke up very motivated and determined to nail the last four weeks of training this week - did a good session this morning and looking forward to my reward this Sunday (soul massage @Buddha bar).

Today
Squats on bosu with bicep curl/shoulder press 3 x 12 db 9kgs
Lunges with bicep curl 3 x 12 db 7kgs
Chest press on swiss ball 3 x 12 db 9kgs each
Static lunges - 21's x 3
Chest flies on bench - dbells 7.5kgs
Upright rows 3 x 12 10kgs each dbell (that hurt... but felt gooood)!
Interval running on treadmill, speed 10.5km/hr - 9mins

Food Diary
pre workout - 15g gatorade
M1: oats, protein powder, soy, banana, strawberries
M2: nuts, skim coffee
M3: chicken, veges, broccoli
M4: proteins shake
M5: omelette

Training Diary Week Three Thursday

Time to get dedicated and more motivated to achieving the goals. To reduce body fat and increase muscle mass. Nutrition is the key, must work on diet - reducing caffeine, sugars and processed foods from diet.

Jam last night was good - lots of fun - sweaty workout indeed.

Today's workout - trained with Brendan at Darlinghurst. We train very well together, hopefully we can do more sessions soon.

Back
chin ups narrow grip 3 x 12 33kgs assisted
seated row 3 x 12 50kgs - dons a very impressive amount, Bren had to help a little but had 80% of the weight
lat pulldowns wide grip 3 x 12 33kgs
upright rows - 3 x 12 15kg bar, could of done 17.5kgs will do that next time

12min interval training on treadmill.

Food
pre workout: protein revival shake (low carb)
M1: peanut butter wmeal toast, soy capp
M2: protein shake
M3: chicken/salad
M4: apple, almonds
M5: beef stiry fry/vegetables

Training Diary Week Three Wednesday

So somehow last night I got mixed up that I was not working at the gym and was on my way to Market Street to do my double class, when I had a feeling that I should check. I called the gym and had a full list of clients, so off I went to the bus stop.

Two clients cancelled, the same two that always do, so I won't be putting them in, so I trained my first client and then did a spin class in between - was good, lots of climbs - haven't done spin for months - left the class a bit early to cool down a bit before training my last two clients. Luckily it was Tara - a young girl who I train, she just finished her HSC and is full of energy, we did lots of boxing, making her run and also making myself run, do pushups... it was great, an extra 30mins workout on top of spin.

Felt good when I got home, managed to get a lift from Tamara and Anna!!

Training today - Bodyjam class

Food Diary
M1: oats, protein powder, skim milk
M2: apple, nuts
M3: chicken, avocado, salad
M4: protein shake
M5: chick pea curry with vegetables

Training Diary Week Three Tuesday

Feeling full of energy today, slept in this morning and am going to do a huge cardio session tonight at Market Street - combat and jam. I find the new jam a good workout but not a killer session, so will do it for fun after kicking and punching in combat - grrrr.

Walked home from work last night, feels great - get home and feel vibrant and relaxed, not knackered from the day - slept very well indeed.

Food Diary
M1: three egg whites, one yolk, burgen bread, strawberries
M2: white coffee, apple
M3: tuna, rice, broccoli, almonds
M4: yoghurt & 1/2 banana (pre workout)
post workout - protein shake
M5: tofu and vegetable stir fry

Full body workout tomorrow and Friday with cardio on Thursday. Looking forward to being highly motivated and it is going to be a great week for training, nutrition and results.

Saturday Seanis at Darlo, so JAM!! and then final salsa class with dancing with the stars guest Csaba to show us his moves!!

Training Diary Week Three Monday

Back on track - managed a weekend with no carbs (ok two piccolo lattes....) but ate protein for every meal and snack and managed to get rid of 3kgs of carbs. Felt pretty good and trained well on Saturday

Saturday
Bodyjam class an hour

Squats with 8kg medicine ball 3 x 12
Chest press with 9kg dbells on swiss ball 3 x 12
Lunges 21's 3 x 21
Back row on cable with bosu - 15kgs 3 x 12
Lat pulldowns 2 x 12 ( 33kg x 2 set, 35.5kg 1 x set) 1 x bicep grip 40kg)

salsa class an hour

Sunday
Bodyjam class an hour

Training Diary Week Two Friday ....

Food Diary

Doing protein for 3 days... day one completed nearly... feelign good, lots of water and

M1: two boiled eggs, 50g ham
M2: protein bar
M3: 100g chicken breast
M4: tin salmon - 85g
M5: fish/eggs

Training Diary Week Two Friday

Feeling very anxious today that I am not on track - so am doing a no carb day to help me get focused and back into training.

Day off training today, did an hour of weights and must admit my upper body is starting to look good, just need to shift the BF%, also walked home last night and had tuna for dinner. Light and high in protein.

This weekend will be relaxing, chilling and eating well, weight training Saturday and swimming sunday - with a salsa class and maybe one dance class. Lots of study to catch up on.

Training Diary Week Two Wednesday

Feeling good after training yesterday in the morning and evening!! I decided to have a sleep in this morning and do my weights for today before the jam class. We did the new release, it was fun and I managed to pick most of it up quite quickly (inbetween getting creative on a couple of moves).

Sean and Amanda did the class, they have such great energy together, love it... the other jammers at Market Street are ok, they don't always go OFF like Darlinghurst doo... so will see how Park Street goes tonight. There were a few of the regulars at jam so they got the vibe going.

Today training

PM
chest flies - dbells 3 x 12
shoulder raises 3 x 12
push ups full 3 x 12
lateral raises 3 x 12
chest press bench bar (and or decline bench) 3 x 12
upright row bar 3 x 12
oblique work on ball

Jam class

Food Diary
M1: oats, protein powder, banana, skim milk
M2: protein bar, white tea
M3: chicken, salad, avocado
M4: apple, almonds
pre workout: protein shake
M5: omelette - mushroom, tomato, onion

Training Diary Week Two Tuesday

Feeling great today, got up at 6am and went to the gym and managed to do a great workout.. increased my weights a little and really pushed myself.... I put myself in my trainer shoes and made myself push myself that little bit more - very irish indeed. Taking a bit of my own medicine and loving it.

Training today
AM
bosu ball squats, with bicep curl/shoulder press 3 x 12 - 8kg dumbbells
push ups on bosu ball 3 x 12
lunges with bicep curl 3 x 12 - 8kg dumbbell
Chin ups 3 x 10 (33/40)
Deadlifts 3 x 12 - first set 20kgs bar, then 2 x sets with 22.5
Medicine ball sit ups/reach 3 x 15 (ouch mamma)
15mins interval on treadmill, 6.5km jog speed, 10.5km run speed alternating 1min jog, 2min run
PM
bodyjam class 60mins @market street

Food Today
pre exercise snack: banana
M1: muesli, protein powder, skim milk
M2: soy piccolo latte, almonds
M3: chicken, noodles, vegetables
M4: protein bar apple
post exercise protein shake
M5: eggs/salmon

Training Diary Week Two Monday.....continued

Training today - walking home from gym - 35mins

Monday Food
M1: toast/pb, soy capp
M2: almonds
M3: chicken, avocado salad (lebanese cucumber, tomato, onion, coriander)
M4: chicken, apple, cup of tea
M5: fish, steamed veges

green tea x 1
2L water

Training Diary Week Two Monday

Week one over and have managed to get eating and training back into play... had a few hiccups on weekend with some wine and beer... it was soo good... but back on track for the next 5-6 weeks. Am looking at new bikini's that is going to get me motivated to look FAB.

Training on Saturday
Warm up treadmill 5mins
Deadlifts - warm up bar -15kgs, then 2 x 12 of 30kgs
Hammer curls, shoulder press
Bosu squats with bicep curl/shoulder press - 8kg dumbell 3 x 12 sets
Bosu push ups 3 x 12 sets
Bicep curl - 17.5kgs bar 2 x 12
abs - medicine ball raises

Bodyjam hour class (Sean was back, yay and boy did he make us move... woah great workout)

1.5 hour salsa class

needless to say I was in the need of a big nap before I went out for dinner with the crew.

Sunday was sleeeeping and a few beers...

Training Diary Week One - Thursday

Jam last night was freaking awesome... Patty was in good form as usual and I actually found it a bit hard to keep up and wanted to have a break.... next time will try to eat more for my afternoon snack to give me energy.

Had the most amazing salmon for dinner - cooked the usual way, in the oven, in foil, with hint of soy, garlic and honey - but it just melted... delicious... served on a bed of mashed carrots and asparagus... delicious.

Was very naughty and switched OFF my alarm at 6am this morning, gym bag all packed ready to go... obviously my body wasn't as organised.... so I got up and rushed into work just on 9am... feeling very shitty that I hadn't trained. Lesson learnt and will bounce out of bed tomorrow at 6am to do training session.

Thursday training - working tonight, will walk home - 35mins.

Thursday Food
M1: musesli, protein powder, skim milk
M2: protein shake
M3: chicken, avocado, salad on rye, almonds
M4: yoghurt, apple
M5: omelette, mushrooms, tomato, onion, prawns

Training Diary Week One - Wednesday

Think I managed to knock a few minutes of my time walking home last night from work - will take pedometer to measure the distance on Thursday... saves taxi home 3 x a week. Giving me 1.3hrs of walking a week.

Feeling quite nautious today, not sure if it is my system trying to get rid of all the toxins I have in my system... could be after the huge massage I had on Sunday.... hoping it goes away soon, have JAM tonight at Randwick!! Always a full on class and I need my energy.

Monday Food
M1: boiled eggs on toast - 3 egg whites, burgen bread
M2: soy capp
M3: rice, tuna, broccoli
M4: protein shake
M5: salmon, veges

Training Diary Week One - Monday/Tuesday

Monday training diary - swam in the morning to get rid of headache and hopefully manouvre the shoulder - managed to pull shoulder joint again, so off to massage lady for an hour of heavy breathing and not in a good way... shoulder sitting where it should be again...

Monday PM worked at Fernwood, decided to walk home... great walk, went the long way from gym down to McEvoy street and through past Belmont Street - took 30mins... felt great when I got home.

Tuesday - training - walking home tonight again. Due to shoulder - getting massage, decided to listen to Jade and REST... let the body heal. It cannot heal and workout at the same time... Amazing how I know these things but choose not to listen... most times. So 30mins walk is my "rest".

Monday Food
M1: egg white and vegemite on toast
M2: protein shake (strawberry) revival
M3: dark rye roll with cheese and tomato
M4: muesli with yoghurt
M5: fish and vegies

Tuesday Food
M1: muesli with skim milk/banana
M2: half protein bar
M3: brown rice, broccolini, tuna
M4: protein shake
M5 chicken breast with vegies, handful of almonds

Challenge time.....

So after a few weeks off training and a holiday in Asia for 2.5 weeks... I have managed to put a few kgs back on and defnitely have increased my fat % by at least 2% (which I thoroughly enjoyed doing mind you... ) - so my next challenge is to get my BF% down - I am not looking at the scales for kg's... just BF%. Weight is no longer an issue. Measuring cm's and BF% is my challenge - it is the mixture of both that make the body shape the way it is.... you know the muscle weighs more than fat truth. So true.

With 7 weeks until I get to Perth, I have plenty of time to get my BF% down by minimum 7%... yes... hardcore but with 100% dedication, motivation and nutrition I will get to my goal. I am very excited and the last couple of days nutrition has been really good... so again I will record everyday, my eating, my training, my emotions to keep me on track... if I have a hiccup I can look back at the days/weeks and see how much hard work I have put into this goal so far.

Using the after pictures below I can see how I looked at the last challenge and gosh how good did I feel.... that alone is my main motivation... I have booked in a massage for December, ready to pamper myself and reward myself for the hard slog over the weeks to come.

So my tactics... same as last time, low carb, high protein diet to include omega-3/6's and eliminating processed foods from diet, no added sugar, increase vegetable intake, limit alcohol 1-2 glass a week, increase flaxseed oil, nuts, seeds, avocado as healthy fats. Protein to be lean meats and organic eggs. Increase legumes and beans into salads/vege mix. Ready to record and get journey underway... the fun is the journey not the destination.. enjoy the ride and see what happens along the way.

Human ECO System

Check out Tony's blog... pretty interesting stuff...

http://humanecosystem.blogspot.com/

Strike a pose, theres nothing too it VOGUE!

The Challenge is OVER!

Finally the longest 12 weeks ends... I must say I defnitely picked a busy time to do this challenge, I am happy with some of the results but must admit I know I can do better and will keep going onwards and upwards to further reach my body goals. How exciting.

Don't weigh yourself...

Training Diary - Week 12, Friday

The last day of the working week and the gym was quieter this morning, it is interesting to watch how busy it gets on a Monday morning, people having the guilts of the caos they caused to their bodies on the weekend... getting worked off. Such a roller coaster ride - I remember doing the same with the motto "but I went to the gym 3 times this week I can have an extra slice/glass".

I am excited and looking forward to my next 3 months challenge, to keep this fit and healthy lifestyle and further increase my training to gain results. Summer will be welcomed with big open arms and a fab body to show off in a bikini, instead of tankini or board shorts. Grrr.

Training Diary
warm up cross trainer - 5mins
plank 1 min10 hold x 2
bosu ball single row - 3 x 12 sets, 2 x sets 25lbs, 3rd set 30lbs
upright rows - 3 x 12, 7.5kg dumbell (15kg)
pull ups 2 x 10
single arm row, db 10kg 3 x 12
chest press bench, db 20kg 3 x 12
lat pulldown 3 x 12 - 26/33kg
bicep pulldown 2 x 12 33kg
crunches 2 x 12
push ups full leg 2 x 12

Food Diary
M1: oats, skim milk, banana, protein powder
M2: fruit, nuts
M3: chicken, avocado salad sambo
M4: yoghurt
M5: chicken or beef stir fry, vegies

Training Diary - Week 12, Wednesday

Trained yesterday with Sera and did a great chest/triceps and abs workout. Feeling it today that is for sure.

chest press on swiss ball
tricep overheads on swiss ball with dumbbell
push ups - donna doing full ones
skull crusher
chest flies
tricep dips

abs, pulses, crunches

Went for a swim after work also and did 20 laps (1km) and felt good after that.

Today - jam class at lunch time, was a good one, lots of jazz rock... my favourite. Feeling ready for work tonight.

Food Diary - Tuesday
M1: chicken, egg, asparagus on toast with cheese and tomato
M2: protein shake
M3: rice, tuna, broccoli
M4: fruit, nuts
M5: pork, chicken stir fry with chilli/basil vegetables

Food Diary - Wednesday
M1: oats, skim milk, banana, protein powder
M2: nuts, skim milk coffee
M3: tuna, tomato, beetroot on brown bread
post gym: protein shake
M4: skim tea, orange
M5: fish, vegies

Training Diary - Week 12, Tuesday

Good session this morning at the gym, Sera came along for the ride... couldn't do leg work so did back, biceps and abs... noice.

Training diary
warm up crosstrainer - 5mins
plank x 2 holds - 1min 15 secs, 1min
pull ups 2 x 12
chin ups 2 x 12
bicep curls 3 x 12 15kg bar and then 17.5kg bar
single row 3 x 12 10kgs
hammer curls - 3 x 12 - 8kgs dbell
bosu ball cable row - 3 x 12 11kgs
crunches 3 x 12 (pulses)
stretch

Food diary
M1: oats, skim milk, protein powder, strawberries ( it is just so goooood)!
M2: egg whites
M3: tuna, rice, broccoli, sweet potato
M4: yoghurt, fruit
M5: prawn omelette (egg whites)

Training Diary - Week 12, Monday

The last week! Wow, how times flies.... okay, so strict eating caps on, I have been a bit off track lately with the food, wine.... i know i know... madness. I have also managed an injury, the jury is out until I see the physio at lunchtime today how much cardio I can do...

Sooo will increase the weights this week, higher intensity - good increase on the weights...

Training Diary - Off today

Did our first night walk last night, went really well, did 17kms, first 6-7kms light rest in darkness, with our head torches we did great time! Well done.

Food Diary
M1: oats, protein powder, skim milk, banana
M2: almonds, cashews, apple
M3: tuna, rice, broccoli
M4: protein shake or yoghurt
M5:fish, vegies

Training Diary - Week 11, Friday

Trained very well this morning, great start to the day.

Deadlifts 30kg on bar, very strong, chest proud and my back felt great 3 x 12
Pull ups 2 x 10
Plank x 2 min
Jump ups 2 x 25
Lunges 7 full, 7 half, 7 full - 3 x 12 each leg
Leg raises x 12
chest press on swiss ball 9kg dumbells 3 x 12
glute exercises on bosu ball
push ups


Then went to physio to see about my hip flexors... lets just say they are overloaded with the walking and I need to rest my hip flexors during the week and also limit the walking I do on the weekends for practice walks. So fecking frustrating - new physio, she was good did some release work on my glutes, ITB and hip flexor (ouch oh my god!) Lets pray to the fitness gods that I am okay to do the oxfam walk in 5 weeks time.

Food Diary
M1: oats, soy banana, protein powder
M2: apple
M3: chicken, prawn, tofu noodle soup
M4: tea, fruit, nuts
M5: to be advised

Training Diary - Week 11, Tuesday

Great training session this morning, nearly let my very tight left calf muscle stop me from training... nearly.

Training diary
cross trainer warm up - 5mins @Level 9 - speed 11

bosu ball squats, bicep curl/shoulder presss - 9 & 7 kg dumbells - 3 sets
bosu push ups 3 x 12
lunges w bicep curl 7kg - 3 x 12
bosu single arm row - 3 x 12 - 20kgs
sit ups, pulses
leg raises
15mins on cross trainer @speed 13, Level 10
lots of stretches

Food Diary
Pre workout snack: 1/2 carmens muesli bar
M1: two oat/egg white pancakes with honey/strawberries
M2: fruit, nuts
M3: rice, tuna, broccoli, pumpkin.corn
M4: protein shake
M5: steak vegies

Week 11... already....

Two weeks left on challenge, am slightly nervous but excited to see the final results. Had a great weekend away in the Blue Mountains with the hairspray gals, good walks and great food/wine... I have a few hard sessions in front of me to get my final goals for the 3 August.

Training today - REST

Food Diary
M1: oats, protein powder, banana, skim milk
M2: protein shake, apple
M3: fish, rice, broccoli
M4: yoghurt, nuts
M5: fish, vegies

Training Plan final weeks

Week One
Monday - AM cardio PM rest/work
Tuesday - AM weights Day One PM rest
Wednesday - AM weights Day Two PM rest
Thursday - AM cardio, abs PM rest
Friday - AM Weights Day One/Two mixed, cardio PM swim
Saturday - Rest
Sunday - Practice walk

Week Two
Monday - AM cardio PM work/rest
Tuesday - AM Weights Day One PM work/rest
Wednesday - AM weights Day Two PM Cardio
Thursday - AM cardio, abs PM work/rest
Friday - AM Weights Day One/Two mixed, cardio PM rest
Saturday & Sunday - practice walks

Training Diary - Week 10, Thursday

Training diary - two classes at lunch today, jam and combat... they are short lunchtime ones so about 1.5hrs cardio all up really after warming up, stretching... bring it on!! Love Patty's classes.

Off to Blue Mountains tomorrow after work, so no training tomorrow, lovely, a nice two hour train ride out of pilgrim city...... away from the pope, the coloured backpacks, flags and halleluahahs!

Food Diary
M1: oats, skim milk, protein powder
M2: fruit, protein shake
M3: chicken and salad sambo or sushi
M4: nuts
M5: prawn omelette (egg whites)

Training Diary - Week 10, Tuesday

Good training session this morning with Sezza. Stepped up the intensity... good work!!

Warm up - cross trainer - 5mins
plank 2 x 1 minute holds
chest press on swiss ball - 8kgs dumbbells 3 x 12
squats with 8kg ball, shoulder press 3 x 12
skull crusher 3 x 12 - 12.5kg bar
single arm row 3 x 12 7.5kgs for first set, 10kg for last two sets
sit ups, pulses
interval training on cross trainer - 4 x 1minute intervals - high speed 15 - 16 at Level 10
stretches

Food Diary
M1: poached organic eggs on one slice rye bread, soy capp
M2: nuts, fruit
M3: rice, corn, broccoli, tuna
M4: protein shake
M5: low fat lamb, veges

Training Diary, Week 9 - Tuesday

Was all ready for the gym and managed to set my alarm for 630 instead of 6am (doh)! So will be trianing at lunch today as I am working at the gym tonight.

Training session today will be Day 1:
Warm up - crosstrainer - 5mins, Level 9 - Speed 11.5
Bosu ball squats/bicep curl/shoulder press - 8kgs dumbells 3 x 12 each arm
Bosu ball push ups 3 x 12
lunges with bicep curl 3 x 12 - 8kg dumbells
bosu ball single row 3 x 12 - 15kgs plates
tricep dips
leg raises
ab crunches
stretch

Food Diary:
M1: oats, protein p0wder, strawberries, skim milk
M2: yoghurt/strawberries
M3: salmon, rice & broccoli
M4: protein bar, apple
M5: steak, vegies, almonds

skim tea x 1
2-3 L water

Training Diary - Week 10, Monday

3 weeks to go including this week. And I say bring it on!!! I have gotten down to 73kgs and 23.1% bodyfat (started 77.9kgs and 25.6%) so time to amp it up for the final three weeks.

BIg walk yesterday so day off today to let body recover. Eating will be my main focus for the next three weeks, I have some small hurdles to plan for (weekend away this weekend, band night next week, afternoon tea) but I can do it. And Iwill get down to 70kgs and 23% bodyfat.

Ideally would like to get bf down to 19%... that will come.

Training today - off

Food Diary
M1: oats, skim milk, protein powder, banana
M2: mandarin, nuts, skim tea
M3: beans, chicken stew on rye
M4: protein shake
M5: fish vegies

2-3L water
peppermint tea x 2

Weekend Training Week 9

Weekend training - Saturday was a day off, big session on Friday and big walk planned for Sunday......

Sunday 26km trek checkpoint 6-7, then a bit of 7-8 to make up 26kms return trip.... mostly flat ground but lots of lifting up over rocks, roots, boulders etc.... we did the walk in a good time and was so glad to get home and rest up. A bit sore today, shins a bit sore from lifting feet - hamstrings as usual a little tight... but other than that feeling great.

Ate very well on weekend, enjoyed a hot chocolate pot on Friday night with marty at Mamma Mia... delicious.

Training Diary - Week 9, Friday

Good session this morning, I am defnitely getting fitter, as the exercises are getting easier, need to step it up a notch... have a couple ways I can increase the intensity of the workouts so will do that for the next couple weeks.

Training Diary
Warm up cross trainer - speed 11, Level 9 - 5mins

deadlifts 1 x 12 with bar (20g) 2 x 12 with bar (25kgs)
chin ups 3 x 12
chest press on swiss ball - 9kg dbells 3 x 12
lunges 7's 3 x 21 on each leg
bicep hammer curl/shoulder press 3 x 12 each side, 7.5kgs dbells
tricep dips 3 x 12
single arm row 3 x 12 @10kgs dbells
15minutes on cross trainer - speed 12.5, Level 11 - 3kms.

Food Diary
pre workout slice burgen bread with pb
M1: oats, skim milk, 1/4 banana, protein powder
M2: protein shake, fruit
M3: chicken soup or sushi
M4: yoghurt, nuts
M5:

Training Diary - Week 9, Thursday

No training today - decided last night to go do a combat class and then stayed to do bodyjam also.... I am getting fitter.... managed to work up a good sweat in combat class but the jam clas had two recovery tracks, so a nice workout. Felt wide awake when I got home and feeling good today (still coughing up a lung and sound stuffed)!

So working tonight and will do a big session tomorrow morning at the gym - deadliftts, chin ups, chest press.

Food Diary
M1: oats, skim millk, protein powder, strawbrries
M2: pb toast, soy capp
M3: Soup
M4: nuts, protein shake
M5: chicken stir fry

Training Diary - Week 9, Wednesday

Middle of the week and going well. Trained this morning with Sera and we did a good workout, not overly strenuous..... but good fun.

Warm up
cross trainer - 5mins @ speed 11, level 9
bike - 9 mins - intervals of 1min x 3 @110 rpm

pushups on bosu ball 3 x 12
squats on bosu ball 3 x 12
leg raises
crunches

stretches

Am going to do cardio class after work - get the fat moving! Big weights session tomorrow morning, so lots of rest tonight and early to bed... ahh training makes your social life much fun.


Food diary
M1: scrambled eggs on wmeal toast, soy capp
M2: protein shake, fruit
M3: tuna, rice, broccoli, pumpkin
M4: almonds
M5: fish & vegies

Training Diary - Week 9, Tuesday

Good training session this morning, still fighting the sniffles but I am winning. Feeling strong and good... despite the nasty sounding cough.

Training today
Warm up cross trainer - 5mins, level 9, speed 11
plank 1 min x 2
bosu ball squats, 8kg dumbells, bicep curl/shoulder press 3 x 12 each leg
bosu ball push ups 3 x 15
lunges with 7kg dumbell bicep curl - 3 x 12
bosu ball, cable row - 3 plates - 3 x 12 each arm
bosu ball stablisation work
leg raises
crunches

Food Diary:
M1: oats, skim milk, protein powder, strawberries, 1/2 banana - skim tea
M2: pb toast, soy piccolo
M3: tuna, rice, broccoli
M4: protein shake
M5: chicken, vegies

Training Diary - Week 9, Monday

Quiet day today on the exercise front, still recovering from walk yesterday - icing the affected area and doing small stretches. Hopefully it will be okay in the next day or two....

Food Diary
M1: oats, protein powder, skim milk, 1/4 banana, strawberries
M2: skim tea , fruit
M3: soup and rye bread
M4: protein shake
M5: chicken, vegies

Training Diary - Week 8, Sunday

Love weekends... this weekend was a quiet one due to a cold that snuck up on me on Thursday.. sore throat on Thursday which went away Friday to be replaced by a shocking head cold... Friday and Saturday spend doped up on sudafed and watching episodes of battlestar galatica.. yeah.

Training Saturday - Day off - caught up with Amy, had breakfast and wandered around Newtown, spot of shoe shopping.

Training Sunday - 20something KM practice walk out Kurangai arts school to st ives showground and then onto Davidson park, should of been 21kms total, we had a bit of a mishap with the map and ended up back at the start half way into our first leg... so add another 4-5kms onto the total. Managed to get a level 2 "groin"strain - my adductor muscles are sooo sore... trying to stretch them out, anything to do with walking, lifting my leg is quite painful. So some adductor stretches tomorrow and see how it goes.... knees were fine today, back was fine today... never had this before...

Food Diary
M1: oats, protein powder, skim milk
M2: soy capp, vegemite toast
M3: pb sandwich, mandarin
M4: protein bar, nuts
M5: spag bog

3-4 L water during walk and endura sachet 1hr before walk.... helped lots...

Training Diary - Week 8, Friday

Last day of the working week! Decided not to let a little sniffle/sore throat get me down this morning and went to the gym. Feeling fabulous for it, good trusting of the gut instinct. Probably trained at 80% intensity instead of putting full effort in, but felt good.

Workout
warm up - 5mins on cross trainer, speed 11.5, level 9
bosu ball squats - 8kg dbell bicep curls/shoulder press - 3 x 12 each arm
bosu ball push ups 3 x 12
lunges with bicep curl 7kg dbell - 3 x 12
leg raises
plank x 1 min hold
sit ups and pulses
back stretches

Food Diary
pre workout - mandarin
M1: oats, skim milk, banana, strawberries, protein powder YUMMMMMMY
M2: horleys carb less crunchy bar
M3: nooodles and chilli, with chicken vegetables
M4: yoghurt, fruit
M5: beef stir fry with vegies

Training Diary - Week 8, Thursday

Nice sleeeep in this morning after a big gym session last night. The gym was packed so had to tailor my workout to a mixture of my sessions. I did:

Warm up - 9 mins on cross trainer - Level 9, Speed 11.5
plyometric jumps 3 x 20
bicep curl/shoulder press 3 x 15 (first 10 with 7.5kg db and then 5 with 5kg db)
chest press on swiss ball 3 x 15 - 8kg dbells
lunges - 7 full, 7 half, 7 full - 3 x each leg
bosu cable row - 3 x 15 each arm - 20kgs
plank - 2 x 1 min holds
leg raises

Training today - none... woke up with a sore throat so made executive decision to sleep for another 2hrs instead of trekking to the train station at 630am to go do cardio. Will make up for it tomorrow if feeling better.

Food Diary
M1: oats, skim milk, protein powder, 1/2 banana
M2: fruit, almonds
M3: soup & wmeal bread
M4: fruit/yoghurt
M5: chicken stiry fry, with vegies

Drinks
2-3L water
black tea
peppermint tea

Training Diary - Week 8, Wednesday

Am very happy to be down to 74kgs (started at 78kgs) so going really well - the news I needed as I have only four weeks left to go after this week - goal weight to be 70kgs..... Training hard and eating very clean. Have a party to go to on Saturday night and will be taking a nice bottle of soda water with lime... mmmm tasty.

Friday night am having a nice glass of red wine with Amy across the road at the Civic (upstairs at the terrace). Will be so nice to enjoy a good red and catch up with Amy. (will walk home also...)


Training Diary - training after work today

Core – leg raises on Swiss 2 x 10 each
Deadlifts 3 x 12
Pullups/chin ups 3 x 12
Chest press on swiss 3 x 12
Lunges 7 full, 7 low, 7 full 3 sets
Hammer curl.shoulder press 3 x 12
Triceps dips 3 x 12
Abs on swiss 3 x 12

Food Diary:
M1: oats, protein powder, skim milk, mandarin
M2: slice wholemeal with pb, soy piccolo
M3: prawn omelette, salad
M4: protein shake, nuts
M5: steak, vegies

Training Diary - Week 8, Tuesday

My first Tuesday without Alex training me. It was going to be tough... how will I push myself?!?! I got out of bed, I knew it was at least 7 degrees outside... the windows were all cold and fogged... coldest morning for a while.

Did a great session:

warm up -cross trainer - 5mins - speed 11.5, Level 9

plank holds - 3 x 30 seconds
bosu ball squats w/bicep curl, shoulder press - 3 sets x 12 each leg
bosu ball push ups - 3 x 12
lunges w/bicep curl - 3 x 12
bosu stabilisation work - leg/butt work
leg raises - 3 x 12
cross trainer - 8 mins intervals - 11 - 14 speed.

Food Diary:
pre workout - banana
M1: oats, skim milk, soy, 1/2 banana
M2: pb wholemeal toast, soy shot
M3: chicken/salad
M4: yoghurt, fruit
M5: omelette, prawns

Training Diary - Week 8, Monday

Didn't do practice walk yesterday thanks to a headache that started Friday afternoon and slowly went away Saturday but arrived back around 3am on Sunday morning.... couple of nurofen and sleep until 11am helped it a little. Managed to get up and have some breakfast before heading out into the sunshine in Newtown - decided on a massage to get rid of any tension in the neck/upper back and this has helped tremendously.

Training Diary today - Off

Food Diary
M1: oats, protein powder, strawberries, banana, skim milk
M2: protein powder
M3: chicken & salad sandwich, almonds
M4: yoghurt, fruit
M5: fish, vegies

Training Diary - Week 7, Friday

TGIF - Been a busy week. Looking forward to a quiet evening tonight. Exercise today will be swimming after work, going to Ian Thorpe pool to swim a few kms and then lie in the hydrotherapy pool and do some good leg and back stretches - bliss... Love a good swim.

Food diary
M1: oats, skim milk, strawberries
M2: protein shake, almonds
M3: sushi
M4: yoghurt, fruit
M5: salmon, sweet potato mash, greens

skim coffee x 2 2-3L water

Training Diary, Week 7, Thursday

Last PT session with Alex this morning, and it was a good session - I was quite entertaining!! Couldn't jump on a bench... too funny.....I tried but would go mid jump and stop - arghhhh. But managed to do the jumps on the step, same height as the bench... and then the last 2-3 on the bench... release the fear!

Training today:
Warm up - cross trainer - Level 10 - 15mins

deadlifts - bar x 2/15, bar and 10kg x 1/15
Chin ups with swiss ball - 25
Bosu ball full squats, bicep curl, shoulder press - 8kgs - 20 each side
50 jump ups
chin ups 25 machine
swiss ball, lower back work with stick
plank

Felt good after I finsihed... yikes.. that is how you train. Looking forward to seeing how hard I push myself, to train myself in the next five weeks. Three sessions a week weights, 5 cardio. Eating is going to be clean, disciplined and focused.

Food Diary
pre workout - one slice burgen bread, 1/2 banana, apple juice (100mls)
M1: oats, skim milk, protein powder, strawberries
M2: coffee, one slice burgen with pb
M3: avocado, tomato and turkey on rice cakes
M4: yoghurt/fruit
M5: fish, vegies (spinach, broccoli, sweet potato)

I am loving the picolo's during the day, yum!! Good caffeine fix....

Workout plan to come:-
Monday DAY OFF
Tuesday Day 1 workout
Wednesday Cardio
Thursday Day 2 workout
Friday Cardio
Saturday Spartan workout (above)
Sunday Cardio (practice walks)

Need to step up Wednesday's workouts, love socialising and catching up with Sezza but need to work us harder to get full advantage.

Training Diary - Week 7, Wednesday

Training session with Sera this morning - was quite an easy session - but some good core work with planks, pushups on bosu balls, medicine ball situps and then we decided to do some back work, lat pulldowns and dumbell rows on the swiss balls. Then crosstrainer for some cardio, I managed to do 2.5kms in 11mins.

Food Diary
M1: poached eggs, soy and linseed bread, soy coffee
M2: protein shake, almonds
M3: tuna, rice, broccoli, veges
M4: yoghurt, strawberries
M5: chicken stir fry

Training Diary- Week 7, Tuesday

Great workout this morning, really sweat up a storm - not pretty but damn the final results will look FABULOUS! This is my last week with trainer Alex, have booked in another session on Thursday to do another huge workout, looking forward to that - then plan the next steps, pretty happy with the training routine and will add some Spartan training to really increase the intensity.

Training today:
Warm up/cardio- crosstrainer - 15mins (2.5kms) Level 10 - Speed 11.5

• Plank on swiss ball - 3 holds
• Squats on bosu with bicep curl and shoulder press - 1 x 12 each arm with 7kgs, 2 x 14 each leg 8kg dbells
• Bosu ball push ups - 3 x 20 pushups
• Lunges - 1 x 12 7gs, 2 x 12 8kgs dbells
• Bosu ball - single arm row - cable machine - 12 x 3 each earm, 5 plates
• Bosu ball - tricep extension - cable machine - 12 x 3 sets, 4 plates
• Leg raises - 3 x 12 each leg
• Plank hold - 30 seconds, 20 seconds, 20 seconds, 30 seconds
  

Interval training on bike, speed 110-115 rpm 30seconds x 3 - 9mins.

So if you add up todays total I have done: 80 squats, 40 bicep curls, 40 shoulder presses, 60 pushups, 72 rows, 36 tricep extensions!! Not including planks and leg raises... I felt excellent after the workout, it was hard... at times I had to stop and just breathe... but good strong work today D.

Food Diary
pre workout: slice toast, vegemite, apple juice (100mls)
M1: oats, banana, skim milk
M2: 10 almonds, mandarin
M3: salmon, rice, broccoli, vegies
M4: yoghurt, strawberries
M5: chicken omelette or frittata

skim coffee
2-3L water

Training Diary - Week 7 - Monday

Five weeks to go! I am feeling positive - was having a mini breakdown last week about reaching my goals and the fact that I am not seeing the amazing results I thought I would be seeing... but today people started noticing that I look different and to be honest my clothes are much looser.... so that is a good thing.

Training Diary today - DAY OFF

Did practice walk yesterday for Oxfam trailfinder we are doing so well... it is really lovely to get up early on a Sunday morning and trek outdoors for four hours in nature..... my favourite coffee place Mleko have just sponsored us $25o also (bronze sponsors...)! So very happy....

Food Diary
M1: oats, protein powder, skim milk, 1/2 banana
M2: almonds, mandarin
M3: chicken, legumes, veges on toast (left over stew)
M4: yoghurt with fruit
M5: chicken stir fry, broccoli, bok choy, carrots

drinks: soy picolo, skim tea
2-3L water

Inspiration

http://www.michellebridges.com.au/#media1

Check out her "bikini" shots - great body shots, awesome figure... that is my inspiration!! 6 weeks to go....

Training Diary - Week 6, Thursday

Today, off work with some tummy bug... no gym today, lots of sleeping and fresh fruit and vegies... feeling better for it. Went to work at Fernwood - a couple good sessions by the girls, I should of stayed home in bed, but didn't want to let them down. Luckily there were only a couple, so home early.

Food Diary
M1: oat/egg white pancake, banana, honey
M2: berries
M3: chicken salad roll (wmeal)
M4: coffee, skim milk & almonds
M5: chicken, vegies (corn, sweet potato, spinach)

Training Diary, Week 6, Wednesday

What a day! Have been up for 5hrs already and it is only 10:30am!! Had a great night last night at the gym training my ladies - good work by them all and I was home and organising today's food and program for the gym, it just never stops(did get a NCIS fix....)!! I am still smiling, well and yawning.

I trained well this morning, did:

4min warm up on crosstrainer, speed 11, level 10
balancing circus act on swiss ball - leg raises
squats with bicep curl, shoulder press, 8kgs dumbells - 3 x 15
push ups on bosu ball - 3 x 12
lunges with 8kg dumbbells, 3 x 12 sets
triceps on bosu ball, rope 2 x 10

Met up with Sezza, went on crosstrainer again to get blood flowing and then core work:
leg raises 2 x sets
plank 2 x 30seconds
push ups on bosu ball
squats on bosu ball
stability work on bosu ball
treadmill running 5mins

Food Diary:
pre workout: banana, breakky juice (1.2 cup)
M1: poached eggs on wholemeal toast, soy capp
M2: almonds, apple
M3: salmon, rice, vegies
M4: yoghurt, kiwi fruit
M5: prawn stir fry/vegies

drinks
2-3L water
peppermint tea x 2
green tea x 1

Training Diary - Week 6, Tuesday

BIG wake up call today, have to step up my training, eating and planning to the next level. Getting slow results and feeling gooood.... sleeping so well and love getting up to train, have high energy and know I can achieve maximum results.

This means I have to really ensure I step it up the next 6 weeks - no rest for the wicked (oh and I could be soo wicked.... food wise that is....)! Be prepared.... cause I am.

Training today was awesome, felt good, could of been stronger - but pushed myself hard and got a great session in.

Today:
15mins on crosstrainer, Level 10 @ speed 11
Balance on swiss ball, core work
Deadlift x 3 (1 with bar, then added 10kgs)
Pull-ups/row x 3
Chest press on swiss ball, 8kg dumbbells, 3 x sets
Lunges, 7 full, 7 half, 7 full - x 3 sets on each leg
Bicep hammer curl, shoulder press - 5kgs dbells - 3 x sets
Tricep dips - bench - 3 x sets
Ab crunches on small swiss ball
Stretches done in between exercises

What a workout! Feel strong on the chest press, lunges just need to work on deadlift aka POSTURE!!..

Food Diary
pre workout: slice burgen bread, peanut butter, small breakky juice
M1: oats, skim milk, 1/3 banana, protein powder, burgen bread sliced tomato
M2: protein shake, fruit
M3: rice, tuna, vegies
M4: yoghurt, berries - handful almonds
M5: fish, vegies

Training Diary - Week 6, Monday

Breathing in and out...

Half way mark... still not shifted kgs on scales.. but measurements and fat % have gone down - so very happy about that. I feel that the next two weeks will make a difference as I am focused and motivated.

Training diary today:
bodycombat and bodyattach lunch classes (both 45mins) make up for not doing practice walk yesterday

Food Diary
M1: oats, skim milk, protein powder, banana (1/2)
M2: protein shake
M3: chicken, rice, vegies
M4: yoghurt and strawberries
M5: pumpkin soup, almonds

green tea
2-3L water

To really watch this week: NO added sugar

Training Diary - Week 5, Sunday

Today was to be practice walk day but hadn't arranged meeting place, time etc by 11pm last night so I made the executive decision to not do walk and spend the day with Courtney as it is her last day in Sydney. Plus that gave me a sleep in also.. well until 9am, that is a great sleep in.

No exercise today, day off. Will do combat and attack at lunch tomorrow.

Food Diary
M1: poached eggs on toast, soy capp
M2: protein bar
M3:
M4: fruit/nuts
M5: chicken and vegies

Training Diary - Week 5, Saturday

Loved my Saturday today as got my hair done!! After the gym that is.. was blow drying my hair thinking it need a cut and then the hairdresser asked "what is this colour supposed to be"referring to my last bottle job..... oops .... so black foils with red all the way through is the result, looks fabulous.


Did my usual Saturday routine
cross trainer 10mins, level 10
bosu ball leg work
bodyjam class 60mins


Food Diary for Saturday
pre workout: oatmeal/egg white pancakes.honey
post workout protein dutch chocolat low carb
M3 peanut butter on toast, chai latte
M4: berries
M5: cheat meal - pasta with salad, one small bit garlic bread, icecream/bavarian glass of red

Training Diary - Week 5, Friday

Ahh another week closing in, starting to feel the pressure!! Have been quite good this week and am excited to keep going, starting to feel like I am running out of time - slowly seeing some changes, nothing too dramatic as other BB people described in week 5 - patience Dons... patience.

Day off training today - was so tired at work last night, managed to push my 3 girls I trained, but they too seemed to of had enough for this week - why do short weeks at work seem longer?

Slept in this morning and think the extra couple hours of sleep helped me - feeling slightly more human and alert. I made breakfast at home today and tried out the oatmeal/egg white pancakes and I am very impressed indeed - used my blender to make the oatmeal flour and then mixed the egg whites and all went very smoothly - topped off with some honey, YUM!! I have enough mixture for breakfast before jam tomorrow... (yes I know small things do amuse)!

I am really looking forward to this weekend for Jam class tomorrow, much needed pedicure with Courtney and the practice walk on Sunday. (secret wish - part of me wishes I could sleep the whole weekend too)!!

Food Diary
M1: oatmeal pankcakes with hone
M2: skim milk tea/half protein bar
M3: sushi
M4: protein shake, berries
M5: something yummy that Caroline is making (vegetarian)

Training Diary - Week 5, Thursday

Jam class was great last night at Randwick - Patty surely knows how to mix it up and get us working hard - Brendan had text her to let her know we were coming - so a goooood workout was in store. We did some old stuff that I haven't done with Patty for like 6 months or more.... felt awesome.

So wanted to stay in bed this morning - but dragged myself out of bed and to the gym. I had everything packed and ready to go, gym stuff, food for today and my work stuff for Fernwood tonight. Miss organised!

Gym today
15mins on cross trainer - speed 12, level 10
Plank on swiss ball, 2 x 1 min
Squats with bicep curl/shoulder press - 7.5kgs dbell - 3 x 15
Pushups on bosu ball x 3 sets
Lunges with bicep curl using 8kgs dbell x 3 sets
Bosu ball stabilisation work, leg raises, squats
Leg raises
Stretches

Feeling good, a little tired but need to replenish the energy stores lost last night! Lots of good food planned for today:

Food Diary
pre workout slice of burgen bread with peanut butter (light/smooth)
M1: oats, strawberries, 100mls soy milk, protein powder
M2: protein shake
M3: tuna with salsa mix on rice cakes (salsa mix tomato, onion, cucumber, red capsicum, lime & avocado)
M4: yoghurt/berries
M5: prawn stir fry with vegies/chilli

2-3L water
green tea

Very interesting reading...

Found this today on one of my sites that I visit from time to time... check it out!

http://www.idealbodiesonline.com/blog/2008/06/11/toughen-up-craig-says-it-best/

Love this:

Our biggest barrier to creating our best life ain’t our genetics, our age, our boss, our potential, our knowledge or our financial situation, it’s our propensity to constantly give up at the slightest sign of discomfort. As hard as it may be to hear, sometimes we simply need to stop feeling sorry for ourselves, stop rationalising our behaviours, stop making excuses (that’s why they’re called excuses and not reasons), get some balls (figuratively speaking) and do what we should have done long ago. Stop looking for easy and start doing effective - to toughen up.

Training Diary - Week 5, Wednesday

Hump day! Middle of the week and I am so excited and keen to see how I will look the first week of August... I just pray to the lady lord above that I can keep this motivation (after my hiccups this weekend).

Exercise today is Bodyjam class at Randwick - with Patty! So excited, I used to do Patty's class on Monday's at Darlinghurst or Thursday at Bond Street - but now I work those nights. Bumped into Brendan at the gym yesterday morning and going to meet up with him and go... was soo nice to have a sleep in this morning also my training buddy Sezza got back last night from Adelaide (aka McClaren vale land)!

Food Diary
M1: smoothie - soy milk, berries, banana, honey & protein powder
M2: egg whites, apple
M3: tuna rice and vegetables
M4: protein shake
M5: chicken & vegies (spinach, broccoli)

drinks: 2-3L water, skim milk

Training Diary - Week 5, Tuesday

Okay, confession time... started the weekend by having many Cosmo's for dinner on Friday night before SATC @ Paddington... hic was very tipsy!! Loved the movie and glad I let the guard down a little too much.... hee hee. Saturday @jam I was sooo seedy, has been a long while since I did that class with a hangover... ouch.

So had a relaxed weekend eating wise, a few treats ...... but back on track yesterday! Week Five this week, need to really snap out of it and get moving.

Training this morning was good, feeling awesome right about now. Trained with Alex and did

plank x 2 on swiss ball - 1 min hold each
squats with bicep curl, shoulder press - 3 x 12
push up on bosu ball, 3 x 12
lunges, with db, bicep curls 3 x 12
single arm row on bosu ball, 2 x 12
tricep pushdown on bosu ball, 2 x 12
plank x 2 - 30 second holds

Was looking mighty sweaty at the end... more like a drowned rat actually... peerrrtyyy. Great workout, will repeat that on Thursday (doing 3 x sets with the last couple exercises)

Food Diary
pre workout: 1/2 banana, powerade
after workout: 3 egg white, 1 yolk, slice burgen bread, 1/2 cup strawberries
snack: skim milk tea, fruit
lunch: pumpkin soup, chicken, slice burgen bread
snack: protein shake
dinner: pumpkin soup, veges
snack: nuts

Training Diary - Week 4, Sunday

Day off today, today is my Monday exercise wise... love long weekends. Slept in had breakfast in Balmain at The Barn, gorgeous organic eggs and a yummy protein soy smoothie. Love days off - went and saw Narnia Chronicles at Broadway and then got noodles take away for dinner.

Food diary
Organic eggs on rye toast (poached)
Skim hot chocolate
Beef, chicken, noodles and veges

water, tea

Training Diary, Week 4 - Friday

Coming to the end of week 4 and I am still not showing a decrease on the scales. Am trying to not let it stress me, have been working out hard and eating well.... will step it up again this weekend, long weekend here in Sydney and no excuses for letting my guard down.

Not feeling to motivated exercise wise at the moment, not sure if I am tired (late night Wednesday) or if it is the PMS ...... having a low day today, anniversary of my Nanna so feeling a little sad. The weather isn't helpingn either... so some good excuses there lol.

Training Diary

Was late to gym, missed train so no body attack class. Saw Richard and he was doing spin, so did that but 15mins into it, I wasn't in the mood (fill in instructor, not as good as Amanda R) so I left (how rude) and went and did:

seated row 2 x 12 (30kgs)
lat pulldown 2x12 (33kgs)
swiss ball core work
bosu ball leg work
bosu ball push ups

so 15mins cardio in spin then 15mins cardio on cross trainer - speed 12km/hr, Level 11 at 80$ intensity

Food Diary
M1: oats, banana, soy milk
M2: protein shake
M3:
M4: yoghurt, berries, protein powder
M5: fish or chicken/veges (out with the girls... SATC)

Training Diary - Week 4, Thursday

So week 4 and I am in my two piece black suit that used to be super tight (had it taken in when I got down to 73kgs) so I am feeling very chuffed with myself. I had a lovely night last night at The Metro saw The Bravery - NYC indie/rock/punk band they were awesome!! They had a good support line up Amy Meredity and Van She (awesome)!

Had my "cheat meal" which was steak and mash with a glass of red - enjoyed it soooo much. So feeling in control and on track today. Didn't make it to the gym this morning, got to bed just after midnight and decided that I would function better on more sleep. I have a 30min slot free at the gym tonight so will do a quick session on cross trainer or rower... have an osteo appt at 4pm though, so will see what Chris suggests.

Food diary
M1: oats, skim milk, banana, protein powder
M2: protein shake
M3: chicken, vegies, rice
M4: yoghurt, berries
M5: chicken/salad & handful ABC

Training Diary - Week 4, Wednesday

Training today was a cycle to the Enmore pool (in the rain) and 31 laps (1023m) I knew I had the washing machine man coming to fix the seal on our WM door, so I made sure I swum at least 1km before cycling home (in the rain).

Felt good when I got home.. was totally soaked. Grant at the pool made me a raincoat poncho from a garbage bag, have kept it to use on Monday when we do our Oxfam practice walk.

Food Diary
M1: oats, protein powder, banana, skim milk
M2: 1 slice wmeal bread, pb spread, piccolo soy
M3: Fish & vegies
M4: yoghurt & kiwi fruit
M5: cheat meal (have concert tonight) whoo hooo

Training Diary - Week 4, Tuesday

Training session with Alex at Darlinghurst this morning, was so frustrating for me. Damn my core not switching on, mylower back feeling all the pain!! So annoyed, I should know better. Alex was very good and patient and still ensured I had a good workout, lots of core work on the swiss ball and doing chest press on the swiss ball (20kgs mind you, felt good) with lots of lower back stretches in between.

Routine
deadlifts
swiss ball leg raises
swiss ball chest press
cable chest press
bicep curls/lunges
bicep curls/shoulder press
plank 2 x 1 min holds

Food diary
M1: 1/2 banana, powerade light
M2: oats, protein powder, berries, skim milk
M3: piccolo, 1/2 horleys protein bar
M4: pasta, mince, vegies, mandarin
M5: protein shake
M6: fish, veges

Emotions

Feeling very all over the shop today - not sure if it is a mixture of my supplements I am taking, the stars or my unmotivated attitude. Am sure it could be a mix and I do tend to put a lot of pressure on myself and the fact that all I seem to be thinking about is food - in a different way, like when to eat, how many hours until I should have the next meal, did I take supplements, what is for dinner tomorrow night, I am working then, shit.

So I propose that a better organised food plan for the next week would come in handy, just need to find the time to do shopping and wishing work had a bigger fridge -lunchhour would be such a great time to do the food shopping.

So I am doped up on hydroxycut and drinking an expresso, somehow in my state of mind I feel that this will help me? Or am I trying to push the boundaries. Who knows.... apparently being moody is something that comes with the training that I am doing and also cleaning up my eating, so that is good to know. Even my stars today said:

Selfishness may not bring very happy results for you so keep this in mind today in your dealings with others. There is a sense of melancholia through the midday hours so you may be better off sitting under a tree alone, working on how to let go of the past in some way. Don't turn to comfort food tonight.

How come they know!! To be honest comfort eating is so far from my thoughts right now, so that is a positive sign, it is just these emotions I have to control - as the eating isn't doing that (such a psychological thing to overcome... interesting to see it come out)!

I feel that not many people understand why I am doing this as well which kind of makes it harder, I want to keep quiet and not talk about my food, my training, but it is such a big part of who I am and the goals I want to achieve. I want them to ask questions - even if it is something they are not entirely interested in, it is a huge thing in my life at the moment. The two words today which describe how I feel are "frustrated" and "hermit".

Training Diary - Week 4, Monday

Okay 8 weeks to go, time to step it up a notch... this is my exercise plan for this week:

Monday - Rest
Tuesday - PT AM, Work PM
Wednesday - Train with Sera AM, Concert PM
Thursday - Weights full body AM, Work PM
Friday -Cardio class BA, stretching, stablisation work AM, Movie PM
Saturday - Stablisation work, bodyjam AM, Rest PM
Sunday - Swim
Monday - Public Holiday - Practice walk

Day off today as practice walk yesterday, nice to have a sleep in (7am) on a Monday. Working tonight and up early the next five mornings.....

Food Diary
M1: oats, skim milk, banana, protein powder
M2: protein shake, mandarin
M3: spag bog mince, pasta, broccoli
M4: berries, yoghurt
M5: omelette, almonds

green tea
peppermint tea
2L water
3x HC 2x daily

Not sure of cheat day this week, have a couple things on, really need to decide which I would prefer...

Training Diary - Week 3, Sunday

Did practice walk from checkpoint 2-3, Berowra community centre to apple tree bay, 13.5kms. It was raining pretty hard when I left home at 7am to meet Kate in Newtown, umbrella in tow and a "who cares it is raining" attitude I had a feeling the weather would improve. It did the whole time we did the walk.

It was so gorgeous, peaceful and fairy land kind of walk, gorgeous forrest with water on the right, waterfalls and it was quiet until we come across a few school kids doing a walk with huge packs.. the only part of the trail I am worried about was the steep incline at the end... walking backwards was less painful! We did it in four hours, as we had to backtrack a bit to get to Mt Kuringai train station to get back to the car at Berowa.

Food diary - Sunday
M1: 2egg white omelette, burgen bread slice, 1/3 cup oats with honey
M2: nuts
M3: muesli bar
M4:hummus, pita
M5: spag bog with veges, no pasta

had a sugar fix, soy chai latte and a small freddo frog, GOD it tasted sooo good... after being wet and damp for four hours....bliss.

Managed to hibernate when I got home, hot shower, did washing and managed to lay in bed watching the first two Bourne dvd's.... wishing I had the third movie, Ultimatum..... on to buy list.

Training Diary - Week 3, Saturday

I love Saturday's! I love that my Saturday's are so predictable fitness wise, so much so, I am pre entering my training diary for Saturday. I am feeling very inspired and in control at the moment. Today was a lovely Friday, bit quiet at work so I took myself off to the gym to do pump and boxing as planned and it was a great double session.

As the classes are at lunchtime they run quite quickly but still managing 45-50mins.... pump was great I managed to go up in squats, haven't been doing pump religiously for over a year now as it does tend to let you get into bad habits (heavy weights on the bar, continuous movements for 3-4 mins per track) I felt strong today, hence having 15kgs on the bar for the squat track.

I started with just 10kgs on the bar, but the song was Rogue Traders - Voodoo Child, an awesome song for squats so whacked on another 5kgs... yeah... the problem I have with doing pump is that my wrist extensors have limited flexibility and tend to give way before the big muscles, aka legs, back.... frustrating.

Boxing was by Jamie, irish guy who really uses his knowledge in boxing to get you working hard - not a sport for the chicks who don't want to sweat or for those trying to look pretty for the lads in the class (NOTE great place to check out the lads, 80% class are male...nice work Dons). I was teamed up with a girl who had never done boxing before, so my PT skills came in and she was boxing well.

Okay training diary for Saturday:
warm up - 5-8mins crosstrainer
interval training =- 12mins crosstrainer - Level 10, speed up to 14
Bosu ball stabilisation - squats, forward leg raise, calf raises
Bodyjam class =- 60mins

Food Diary
M1: boiled eggs on burgen bread, skim coffee
M2: protein drink
M3:chicken and vegetables
M4:fruit and or yoghurt
M5:corn fed chicken breast with pancetta, green beans, asparagus, pumpkin tortellini and sauce perigeux

Training Diary - Week 3, Friday

Am excited about training today, am going to do a double class at Market Street at lunch, bodypump and boxing. The boxing guy is great and it is a hard workout. Bring it on.

Was training a client last night and thought I would get her to do plyometric training - jump ups, I managed to do so many on Tuesday that all the muscles on under my chest are sore, thought originally it could be from the abs workout but as I went to show her the jump last night, realised it was because I had used them to "lift" myself up, awesome. Needless to say I couldn't hold the plank as it hurt... mmm.


Food Diary
M1: oats, protein, skim milk, strawberries
M2: protein shake, kiwi fruit
M3: fish, rice, vegetables
M4: yoghurt & fruit
M5: chicken, vegetables, almonds

Training Diary - Week 3, Thursday

Thursday - sleep in. Was planning go to the gym this morning but needed to sleep in a bit and also get to work at 8am. Feeling slightly guilty that no work out is planned for today - so it is now a rest day. Will swimm/train tomorrow and do a weights session and bodyjam on Saturday followed by the usual practice walk on Sunday. So feeling positive.

Had the most amazing dinner last night at Pony with Courtney for her birthday today! Had spinach and ricotta tortellini - homemade pasta... it was amazing, had the entree size - 6 pieces... they were HUGE! Yummmoooo Followed by dessert and hot chocolate at Darling Harbour. Next weeks cheat meal will be decided on progress made with measurements, weight and training.

Food Diary today
M1: oats with skim milk/protein powder
M2: skim milk decaf/cottage cheese & strawberries
M3: tuna/rice cakes and kiwi fruit
M4: protein shake
M5: 3 egg white omlette, handful of almonds

Training Diary - Week 3, Wednesday

Hump day - one of my favourites days in the week as I train with Sera! We were both a bit sleepy eyed today and took us a bit to get going - I am sore from my training session yesterday so feeling a little precious. Sore abs/arms....legs. But the good sore.

Had a nice relaxed evening last night, something that I am getting used to doing, I have the thinking that "if I am not training hard till I feel knackered every day I am not working hard enough" mentality - which I know is rubbish and rest days are important. So even though I had spare set of gym clothes, I lugged my bag home on the train, got the free Metro, got a seat and had a nice train ride home.

Today's training was cardio and core work.

Warm up - 5mins on cross trainer
High intensity on crosstrainer - Level 10, Speed 12 - 12mins
Run/jog on treadmill for 8 mins (run speed 6.5/jog speed 9.5km/hr)
Sit ups
plank
back extensions
hamstring curls on swiss ball
stretches

Food Diary
M1: protein bar
M2: scrambled eggs/wholemeal toast/coffee (decaf soy capp)
M3: tuna, rice broccoli
M4:protein shake
M5: cheat meal today - off to dinner with Courtney for her birthday

Training Diary - Week 3, Tuesday

First proper session with PT this morning! Alex was keen to work me and I was ready to go - we did spartan training, I felt really strong and confident and wanted to make sure I could do all that he asked.

Training Diary
Warm up - 6mins on cross trainer
interval training - level 10 on crosstrainer - 5mins

50 deadlifts
50 chin ups
50 leg squats/bicep curl/shoulder press (25 on each leg)
50 push ups half on ground, half on bosu ball
50 jumps (onto high step)
25 ab leg raises, with weighted bar chest
25 chin ups

Feeling great now, was sweating like a right troooper!! Very impressed at the workout and I am happy with how I performed - I liked the way Alex wouldn't reveal the whole workout, I just did it as we come to it.

Received my bodyblitz letter in the post, I have until 4th August to achieve my goals. I think with Alex helping me with my training and eating programme and myself giving 110% I will get there with bells on.

Food Diary
M1: Museli bar
M2: 3 egg white, one yolk, 1 slice burgen rye bread
M3: chicken, rice, broccoli - handful almonds
M4: protein shake
M5: steak, veges

green tea x 1
skim milk tea x 1
2L water

Supplements - glucosamine, chronitin, MSM mix

Have amended my weigh in day to Wednesday, as this is my cheat day food wise also, the thought process was if I get results I can enjoy the cheat day. If I don't get results, I will have one cheat meal.

Training Diary - Week 3, Monday

Monday is rest day after Oxfam walk. Nice sleep in - no lugging gym gear to the train station at 6am... bliss. Am sure I will do some running and lunges with my clients tonight, so happy for a morning rest.

Food Diary
M1: Oats/skim milk/banana/protein powder
M2: yoghurt with berries
M3: chicken/avocado/bean salad
M4: protein shake
M5: fish, veges

tea w/skim milk
coffee
2L water

Training Diary - Week 2, Day 7

**Updating Sunday - end of week 2
Did practice walk for Oxfam Trailfinder yesterday - Mosman to Ararat Reserve 26kms return, managed to do in six hours and it was a gorgeous walk, starting on in Mosman and walking past Balmoral beach, gorgeous area, it is the final leg of the walk so we were very pleased at the scenery. The bushtrek was quite good, a few climbs and rocks to get up and over and down... Donna using the "just slide on your backside" regime.

We had a little detour - but managed to come back onto the trail quite easily. When we got to the end we could hear people and were excited to see where we had ended up, we found a rugby game - go the Ferrets!! We were planning to have our muesli bars and bananas for a snack stop but then we saw and smelt the greatest thing - SAUSAGE SIZZLE!! Oh my how good that smelt... onions on the BB!...We had been walking for 3hrs and has only snacked a little, but this smell just got the taste buds going..... we just had to partake, sat down for about 15mins and watched the game, ate and repacked my water - and then we trekked back the way we came. The first couple minutes I was thinking ouch my legs are stiff I don't want to do this, but by 15mins I was back in full swing and feeling strong and energetic (good to remember for actual trek).

Food Diary
M1: Oats/honey/skim milk/protein powder
M2: Soy capp/pb toast
M3: Sausage sizzle/white bread/tomato sauce/onions oh so very goooood!!
M4: 1/2 protein bar, nuts, mandarin
M5: Chicken/vegetable stew

Drinks
4L water
cup of tea

Week 2, Day 6

Walked home from work last night, did it in 35mins, speedy! There was a guy who overtook me and I my goal was to over take him, he had a few green man crossings in his favour so I had a bit of power work to do. Just as we passed the University on City Road I started my power walk (with my backpack on which weighed a tonne) I powered into my legs and got the arms moving at a good streamlined pace - determined to pass him... which I did... gave myself a little smile and powered home.

Great night's sleep allowed me to get up early today and have a good breakfast before heading off to the gym in Darlinghurst - I love my Saturday mornings.

Training
6 minutes on the crosstrainer - Kilamanjaro level 8 speed 12.
Bosu ball stabilisation work - squats, step ups for glutes and calf raises x 2 sets

60min bodyjam class

Food diary
M1: oats with skim milk, protein powder
M2: protein shake (low carb)
M3: rice cakes with tuna, mandarin, almonds
M4: low carb protein bar
M5: fish/chicken & vegies

Feeling good for tomorrow's Oxfam practice walk. Nice early night tonight and lots of rest to prepare.

Time to stop being a pig and get on top of the eating!!

Training Diary - Week 2, Day 5

Decided to sleep in today and not get up early for the fourth day in a row this week! We had an early videoconference at work, so didnt fancy rushing around like a headless chicken. So a nice little sleep in (until 7am)!

Training today I am not sure about I need to get my programme fine tuned, now that I have a bit more structure with my PT work and my trainer I think the planning will fall into place.

I am feeling very itchy and have a rash on both of my arms... which is quite annoying. No idea what it is or why... but scratch scratch!!

I am going to walk home from work, trying to go a little longer and do it in a good time - the normal walk is about 6kms so might get on google map and find me a route.

Food diary

M1: oats, soy milk
M2: protein shake
M3: Sashimi & sushi
M4: Protein bar
M5: 3 egg white omelette with capsicum, onion, mushrooms - handful of almonds

Other
tea x 2 skim milk
2L water

Training Diary - Week 2, Day 4

Had my first session this morning with my trainer Alex. He is defnitely the motivation I need to achieve my goals (reduce body fat, increase lean muscle mass, increase core strength and have a full programme for the week). Did the usual fitness testing, sit-ups, push ups, step ups etc to gauge where I am up to fitness wise. After a few measurements and weight was taken Alex wanted to get some good training done so he could see what I was made of.

Alex made me do deadlifts (alternative grip) with a weight of about 30kgs on the bar, pull-ups, plank and push ups - good strength training and I am looking forward to increasing my limits.

Tuesday mornings, looking forward to an hour training session!

Food diary

Meal 1: Two egg whites/one yolk, slice burgen rye and 35g spinach
meal 2: Oats with 1/2 scoop protein powder, skim milk
Meal 3: chicken/green bean salad
Meal 4: Protein shake & banana
Meal 5: Fish with broccoli, handful of almonds

Other
tea x 2 skim milk
2L water

Training Diary - Week 2, Day 3

I love training on Wednesdays as I train with my good friend Sez! We had been doing quite a bit of boxing training but due to a current shoulder issue Sez isn't able to punch me anymore. So I took into account that Sez has her new deadly treadly bike and is riding that too and from work we could really work the leg muscles to help her get stronger to ride more efficiently.

Workout today:

• step ups onto bench, holding 5kgs dumbbell in each hand - 3 sets of 12 on each leg
• lunges on bosu ball - bodyweight - 2 sets 12 each leg
• squats on bosu ball - 3 sets of 12
• Butt stabiliser leg lifts bosu ball - 2 sets 10 on each leg
• single arm row - 7.5kg dumbbell - 2 sets of 12 each side
• deadlifts - 22.5kg bar - 2 sets 12
• ab crunches 4 crunch, 4 pulses x 3
• leg raises 2 sets of 15 on each leg (0uch)

The step ups today were great, very challenging for both of us as Sez has been cycling and I am finding I am doing lots of running and lunges with my clients at the gym the last two nights... Go legs go.

Food diary today (Wednesday is cheat day):

• Meal 1: One slice toast, scrambled eggs, with smoked salmon(25g)/French toast with banana, berries, maple and yoghurt
• Meal2: Protein shake
• Meal 3: Chicken, avocado, bean/tomato/salad (cheat**hot chocolate, skim milk)
• Meal 4: Tuna (**cheat freddo frog)
• Meal 5: Steak, broccoli - handful almonds

Am planning on only using the cheat theory for breakfast on Wednesdays! It was goooooood. Love the berries and the yoghurt on the french toast... goodness.

Have my first PT session tomorrow @FF so will update that training and food diary tomorrow... Wish me luck.

Training Diary - Week 2, Day 2

My trainer had to postpone our morning session today - I didn't hit the snooze button again I got up and went to the gym and did quite a good upper body workout. After a 5min warm up on cross-trainer I did:

Bicep curls 15kg bar 2 sets x 12 reps
Tricep overhead 12.5kg bar 2 sets x 12 reps
Chest press 25kg bar 2 sets x 12 reps
Tricep dips 2 x 15
Seated row 26kg cable, 2 sets 12 reps
Push ups bosu ball 2 sets til failure
Lat pulldown 2 sets, 12 reps
Lat pulldown bicep 2 sets, 12 reps
Bosu ball stability exercises for ITB

2km run on treadmill @9.1km/hr

Food Diary
Meal One (830) - one slice burgen rye, two egg whites, one yolk
Meal Two (1030 - 1/2 cup oats, protein shake 1 scoop, 1/2 cup milk (skim), mandarin
Meal Three (1pm) - ricecakes with salmon
Meal Four (4pm) - protein shake
Meal Five (9pm) - chicken breast with brocolli, handful of almonds

Bodyblitz

Is the name of the body transformation challenge I have signed up for. 12 weeks to get to my goals as below.

Nothing more humiliating than sending in a picture of yourself in your undies/bikini to enter the competition to get you motivated to ensure that the next time you send in a photo, you look fit & fabulous.

My goal during this process also is to be a monthly winner. The montly winner is voted by a four member panel comprising of editors of Australian Ironman and Women's health and fitness magazine and the publishers. The monthly winners (male and female) will be published in the respective magazines. Receiving a 12month subscription and books/videos.

Grand champion's get an editorial story in the magazine, seven day trip, clothing sponsorship, a 12 months supplement sponsorship, Brooks shoes and clothing! Plus the body transformation!

M is for Motivation

All about motivation and energy today... Time to get off my arse and get myself into training hard to achieve the goals and fabulous abs I know are hiding. NO MORE EXCUSES - Have signed up with a personal trainer at FF once a week to push myself!!

Setting the goals harsh to get the results I tell my clients they can achieve with a little hard work and a couple gym sessions a week. Time to get out of the negative head space with my body and actually pushing myself to get the results I know I can do, as I have done it before.

Goal 1
Reduce bodyfat, getting to goal weight of 70kgs
Increase lean muscle mass
Achieving this by: weight training x3 a week and 3-4 cardio sessions, recording training, diet and measurments in journal

Goal 2
High protein, low carb, low fat diet
Decrease processed food intake
Increase fresh fruit & vege intake with every meal bulk up
Increase protein rich foods (fish, tofu, eggs etc)
Allow minimum alchohol intake

Goal 3
Make time during the week to relax, medidate and chill out - burning candles, baths, massages - even 20mins makes a big difference. Ensure sleeping minimum 7hrs a night. Say no if you want to - you are NOT superwoman all the time. Look afteryourself first, then others.

Smile and enjoy the process, the feeling healthier, to feel energised and alive, not so tired and fatigued - yes I am working part time and studying and training for the Oxfam trailfinder, these challenges are do-able and keeping myself fit and healthy I can achieve these goals.

Week One - 12th May
Weight 77.9kg

Combat, Dance & Boxing

Feeling so energised today after doing my usual double class last night at Market Street - bodycombat and bodyjam... what a workout!! Great energy in the combat class, mixing lots of thai boxing moves with capoeira leg moves - so the legs were feeling that this morning in the boxing class at at Park Street - woah... the workout was intense with over 400 punches, 300 uppercuts, 60 pushups.. abs ... good way to start a Wednesday.

Have tomorrow off training, working tomorrow night and back at the gym Friday (if not walking with girls on Sunday) or if walking will do jam on Saturday at Darlo.

Let the practice walks begin.....

As part of team Hairspray and Hiking boots I have joined the challenge to complete 100kms in 48hrs to raise money and awareness for Oxfam.

With our walking schedule roughly planned we are hoping to cover as many of the checkpoints as we can to get our fitness into gear and suss out what the 100kms trek has instore for us. My first walk last Friday (Anzac day) was with Caroline and Debs in the Ku-ring-gai National Park from Apple Tree Bay to Ku-ring-gai Creative Arts High School. Total return trip was 15kms.

The view from the starting carpark was amazing, lots of gorgeous water and low cloud cover. The path went across the bridge and intot he national park which was so quiet. You could hear the waterfalls and the sounds of the river. Thanks to all the rain in the previous weeks some of the paths were damp and covered in leeches. Yes, leeches.. small ones, the smallest I have ever seen but they are still pretty determined to get into the girls sneakers/trainers. I was lucky that my trekking shoes had stronger material so they didn't manage to penetrate my shoes, socks or skin around my feet.

With a little detour due to direction mishap and leeches we managed the return walk in just over 4hrs. Was great to get out in the bush and give the body a workout. Averaging 4km an hour we did very well. Looking forward to the next walk.

I am excited to be in training again for a different event. Will need to increase my fitness levels by increasing my VO2max - looking forward to swimming, cycling and increasing my running levels to do this. Incorporated with some weight training to keep myself strong and fit.