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