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