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
Monday, 30 June 2008
Friday, 27 June 2008
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
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
Thursday, 26 June 2008
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 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.
Wednesday, 25 June 2008
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
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
Tuesday, 24 June 2008
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
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 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
Monday, 23 June 2008
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
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
Thursday, 19 June 2008
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....
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)
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)
Wednesday, 18 June 2008
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
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
Tuesday, 17 June 2008
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
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
Monday, 16 June 2008
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
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
Sunday, 15 June 2008
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
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
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
Friday, 13 June 2008
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)
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)
Thursday, 12 June 2008
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
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
Wednesday, 11 June 2008
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.
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
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
Tuesday, 10 June 2008
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
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
Sunday, 8 June 2008
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
Food diary
Organic eggs on rye toast (poached)
Skim hot chocolate
Beef, chicken, noodles and veges
water, tea
Friday, 6 June 2008
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)
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)
Thursday, 5 June 2008
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
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
Wednesday, 4 June 2008
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
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
Tuesday, 3 June 2008
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
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".
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".
Monday, 2 June 2008
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...
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.
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.
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